Have A Plant®: The Plant-Forward Eating Guide
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Quick Meals For A Busy Day

Short on time today? Check out these 3 healthy, quick meals + snacks to keep you going on a busy day. See Daily Recommendations for a Healthy, Balanced Diet

Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Peanut Butter Oatmeal w/Banana

1 serving Peanut Butter Oatmeal

1 cup (8oz) milk, nonfat
467 Calories
Lunch Red Pepper & Spinach Wrap, Carrots & Hummus, Cottage Cheese w/Peaches

1 serving Red Pepper & Spinach Wrap

2 tablespoons hummus
10 baby carrots

½ cup cottage cheese, low-fat
½ cup peaches, canned in juice

2 cups (16oz) water
529 Calories
Dinner Chicken Cacciatore over Rice, Parmesan Green Beans

1 serving Chicken Cacciatore

1 serving Parmesan Green Beans

1 cup (8oz) milk, nonfat
510 Calories
Snack #1 1 ounce almonds (~22 pieces), dry roasted, unsalted
1 – 8oz latte, nonfat, no flavor added
252 Calories
Snack #2 1 cup grapes, seedless
2 cups popcorn, microwave, low-fat, low-sodium
2 cups (16oz) water
151 Calories
Snack #3 1 serving Ambrosia
2 cups (16oz) water
120 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,029    
% Fat: 24%
% Saturated Fat: 6%
% Carbohydrate: 57%
% Protein: 23%
Sodium: 2105 mg
Cholesterol: 132 mg
Fiber: 39g
Vitamin A: 236%
Vitamin C: 387%
Calcium: 145%
Grains: 5 ½ ounce
Vegetables: 4 ½ cups
Fruits: 3 ¼ cups
Milk: 3 ½ cups
Meat and Beans: 7 ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Sodium: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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