Have a Plant: Fruits & Veggies for Better Health

Don’t have time to think about what to plan for dinner during your busy workweek? We have ideas! Start taking advantage of springtime produce with these dinner suggestions. We offer a wide variety of meals that will satisfy even the toughest taste buds in your house. See Daily Recommendations for a Healthy, Balanced Diet

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
Dinner #1 Broiled Cod, Warm Brussel Sprouts Salad, Applesauce

1- 4 oz serving cod, broiled

1 serving Warm Brussel Sprouts Salad

½ cup unsweetened apple sauce

1 cup (8 oz) milk, nonfat
298 Calories

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

Total Calories: 298    
   
% Fat: 8%
% Saturated Fat: 1%
% Carbohydrate: 44%
% Protein: 42%

Sodium: 340 mg
Cholesterol: 54 mg
Fiber: 4.1 g
% Daily Value*
Vitamin A: 14%
Vitamin C: 73%
Calcium: 28%

Grains: 0 ounces
Vegetables: ½ cup
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Dinner #2 Turkey Veggie Burger, Sweet Potato Fries

Turkey Veggie Burger

1 serving Sweet potato fries (medium potato)

1 cup (8 oz) unsweetened grape juice
559 Calories

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

Total Calories: 559    
   
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 65%
% Protein: 20%

Sodium: 507 mg
Cholesterol: 52mg
Fiber: 10 g
% Daily Value*
Vitamin A: 78%
Vitamin C: 33%
Calcium: 28%
Grains: .33 ounces
Vegetables: 1 1/4 cup
Fruits: 1 cup
Milk: 1/10 cup
Meat and Beans: 2.4 ounces

Meal Ingredients Calories/Serving
Dinner #3 Rotisserie Chicken, Green Beans, Peaches

5 oz serving rotisserie chicken breast (store bought)

¾ cup green beans, steamed

1 cup (8 oz) milk, nonfat

½ cup canned peaches, in juice
350 Calories

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

Total Calories: 350    
   
% Fat: 12%
%Saturated Fat: 2.6%
% Carbohydrate: 35%
% Protein: 58%

Sodium: 585mg
Cholesterol: 140mg
Fiber: 5g
% Daily Value*
Vitamin A: 21.5%
Vitamin C: 13%
Calcium: 31%
Grains: 0
Vegetables: ¾ cup
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 5 ounces

Meal Ingredients Calories/Serving
Dinner #4 Potato Spinach Lasagna, Mixed Berries

Potato Spinach Lasagna

1 cup frozen mixed berries, thawed

1 cup (8 oz) infused water (lemon, cucumber, mint)
500 Calories

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

Total Calories: 500    
   
% Fat: 22%
% Saturated Fat: 7.2%
% Carbohydrate: 63%
% Protein: 16%

Sodium: 360mg
Cholesterol: 70mg
Fiber: 12g
% Daily Value*
Vitamin A: 17%
Vitamin C: 82%
Calcium: 36%
Grains: 0
Vegetables: 2 ½ cup
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 2 ounces

Meal Ingredients Calories/Serving
Dinner #5 Beef and Veggie Stir Fry, Brown Rice

Beef and Veggie Stir Fry

1 cup brown rice, cooked

1 cup (8 oz) milk, nonfat
476 Calories

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

Total Calories: 476    
   
% Fat: 18.5%
% Saturated Fat: 4.5%
% Carbohydrate: 57%
% Protein: 23%

Sodium: 320mg
Cholesterol: 35 mg
Fiber: 7g
% Daily Value*
Vitamin A: 124%
Vitamin C: 100%
Calcium: 42%
Grains: 8 oz
Vegetables: 1 ½ cups
Fruits: 0
Milk: 1 cup
Meat and Beans: 2 ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
*Daily Value percentages are based on a daily 2,000 calorie recommendation. 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. See Daily Recommendations for a Healthy, Balanced Diet
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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