Have a Plant: Fruits & Veggies for Better Health

It’s here! Plan to enjoy the morning outside with these seasonal breakfast ideas! 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 #1 Whole Wheat Avocado Toast, Pineapple Chunks

2 slices 100% whole wheat bread, toasted

1 ripe avocado, mashed (spread on each slice of toast, season with pinch of salt and pepper)

½ cup pineapple chunks, fresh or canned in juice

1 cup (8 oz) milk, nonfat
405 Calories

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

Total Calories: 405    
   
% Fat: 37%
% Saturated Fat: 3.3%
% Carbohydrate: 53%
% Protein: 16%
Sodium: 340 mg
Cholesterol: 5 mg
Fiber: 4 g

% Daily Value*
Vitamin A: 12%
Vitamin C: 58%
Calcium: 31%
Grains: 1.4 ounces
Vegetables: 0 cups
Fruits: 1.1 cups
Milk: 1 cups
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Breakfast #2 Eggy Veggie Boat

2 large eggs, scrambled

½ cup shredded potatoes (cook per package instructions)

½ cup frozen green peas, thawed

1 whole wheat taco boat, warmed (layer ingredients in warm taco boat)

½ cup (4 oz) orange juice

1 cup (8 oz) chamomile tea
407 Calories

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

Total Calories: 407    
   
% Fat: 29%
% Saturated Fat: 8%
% Carbohydrate: 52%
% Protein: 20%
Sodium: 512 mg
Cholesterol: 370 mg
Fiber: 4 g
% Daily Value*
Vitamin A: 22.5%
Vitamin C: 118%
Calcium: 8%
Grains: 6.7 ounces
Vegetables: 1 cups
Fruits: .5 cups
Milk: 0 cups
Meat and Beans: 2 ounces

Meal Ingredients Calories/Serving
Breakfast #3 Waffles & Strawberries, Turkey Sausage

2 whole wheat frozen waffles, toasted

1 cup sliced strawberries, fresh or thawed

Top waffles with strawberries

2 turkey sausage links, cooked

1 cup (8 oz) milk, nonfat
344 Calories

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

Total Calories: 344    
   
% Fat: 24%
% Saturated Fat: 5%
% Carbohydrate: 53%
% Protein: 25%
Sodium: 721.8 mg
Cholesterol: 55.5 mg
Fiber: 6 g
% Daily Value*
Vitamin A: 43%
Vitamin C: 162%
Calcium: 22.4%
Grains: 1.68 ounces
Vegetables: 0 cups
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 2 ounces

Meal Ingredients Calories/Serving
Breakfast #4 Cucumber English Muffin

1 multi-grain English muffin, toasted

2 tbsp soy-based cream cheese

3 tbsp plain non-fat Greek yogurt

⅓ cucumber, peeled and sliced

⅛ tsp. dried dill
¼ tsp garlic powder

Mix together cream cheese, yogurt and spices, spread on toasted muffin, arrange cucumber slices on top

1 cup (8 oz) 100% cranberry juice
350 Calories

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

Total Calories: 350    
   
% Fat: 15%
% Saturated Fat: 5%
% Carbohydrate: 67%
% Protein: 15%
Sodium: 310 mg
Cholesterol: 0 mg
Fiber: 3 g
% Daily Value*
Vitamin A: 2%
Vitamin C: 106%
Calcium: 14%
Grains: 1.62 ounces
Vegetables: .77 cups
Fruits: 1 cup
Milk: .12 cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Breakfast #5 Fruit & Nut Yogurt Sundae

5.3 oz plain non-fat Greek yogurt

1 medium banana, sliced

½ cup blueberries, fresh or thawed

¼ cup unsalted peanuts, chopped

Top yogurt with fruit and peanuts

1 ½ cups (12 oz) water
480 Calories

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

Total Calories: 480    
   
% Fat: 34%
% Saturated Fat: 6%
% Carbohydrate: 47%
% Protein: 22%
Sodium: 70 mg
Cholesterol: 10 mg
Fiber: 8 g
% Daily Value*
Vitamin A: 0%
Vitamin C: 17.5%
Calcium: 12%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1.34 cups
Milk: .5 cup
Meat and Beans: 2.6 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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