Have a Plant: Fruits & Veggies for Better Health
Mix them up or only eat one or two in a day if you are trying to cut back on calories. 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

Day #1

Meal Ingredients Calories/Serving
Snack #1 ½ cup blueberries
1 hardboiled egg, yolk discarded
2 cups (16oz) water
58 Calories
Snack #2 1 serving Hummus
16 baby carrots
2 cups (16oz) water
315 Calories
Snack #3 1 cup peaches, canned in juice pack
¼ whipped topping, light
5 almonds, ground
1 cup (8oz) water
194 Calories

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

Total Calories: 567
% Fat: 31%
% Saturated Fat: 10%
% Carbohydrate: 61%
% Protein: 15%
Sodium: 393 mg
Cholesterol: 0 mg
Fiber: 15 g
Vitamin A: 232%
Vitamin C: 57%
Calcium: 13%
Grains: 0 ounces
Vegetables: 1 ¾ cups
Fruits: 1 ½ cups
Milk: 0 cups
Meat and Beans: 2 ounces

Day #2

Meal Ingredients Calories/Serving
Snack #1 1 banana, small
1 small latte (12oz), nonfat, no flavor
174 Calories
Snack #2 5 celery sticks (~4” long)
1 tablespoon ranch dressing, fat-free
1 oz almonds (~22)
2 cups (16oz) water
201 Calories
Snack #3 1-8oz vanilla yogurt, fat free
½ cup raspberries
1 cup (8oz) water
124 Calories

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

Total Calories: 499
% Fat: 27%
% Saturated Fat: 3%
% Carbohydrate: 62%
% Protein: 18%
Sodium: 472 mg
Cholesterol: 8 mg
Fiber: 11 g
Vitamin A: 21%
Vitamin C: 40%
Calcium: 72%
Grains: 0 ounces
Vegetables: ¾ cup
Fruits: 1 ¼ cups
Milk: 1 ¾ cups
Meat and Beans: 2 ounces

Day #3

Meal Ingredients Calories/Serving
Snack #1 1 serving Crunchy Apple Treasure
2 cups (16oz) water
234 Calories
Snack #2 1 serving Fruit Slush
6 woven wheat crackers
192 Calories
Snack #3 2 cups microwave popcorn, low-fat, low-sodium
2 tablespoons cranberries, dried
2 cups (16oz) water
90 Calories

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

Total Calories: 516
% Fat: 31%
% Saturated Fat: 6%
% Carbohydrate: 66%
% Protein: 10%
Sodium: 409 mg
Cholesterol: 0 mg
Fiber: 12 g
Vitamin A: 27%
Vitamin C: 152%
Calcium: 7%
Grains: 2 ounces
Vegetables: 0 cups
Fruits: 2 cups
Milk: 0 cups
Meat and Beans: 1 ½ ounces

Day #4

Meal Ingredients Calories/Serving
Snack #1 ½ cup whole-grain cereal
½ cup strawberries, sliced
1 cup (8oz) milk, nonfat
235 Calories
Snack #2 ½ bell pepper, sliced
1oz serving cashews (~18), roasted, unsalted
2 cups (16oz) water
176 Calories
Snack #3 1 serving Symphony of Fruit Pizza
1 cup (8oz) water
228 Calories

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

Total Calories: 639
% Fat: 26%
% Saturated Fat: 5%
% Carbohydrate: 60%
% Protein: 19%
Sodium: 614 mg
Cholesterol: 9 mg
Fiber: 9 g
Vitamin A: 46%
Vitamin C: 187%
Calcium: 61%
Grains: 2 ½ ounces
Vegetables: ½ cup
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 2 ounces

Day #5

Meal Ingredients Calories/Serving
Snack #1 1 persimmon, diced
½ cup cottage cheese, low-fat, low-sodium
2 cups (16oz) water
199 Calories
Snack #2 1 serving Carrot Tuna Vegetable Dip
2 cups (16oz) water
118 Calories
Snack #3 1 serving Bookworm Apple Bark
1 cup (8oz) water
136 Calories

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

Total Calories: 453
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 55%
% Protein: 31%
Sodium: 534 mg
Cholesterol: 74 mg
Fiber: 10g
Vitamin A: 93%
Vitamin C: 27%
Calcium: 13%
Grains: 0 ounces
Vegetables: 1 cup
Fruits: 1 ½ cups
Milk: ¼ cup
Meat and Beans: 2 ½ ounces

Day #6

Meal Ingredients Calories/Serving
Snack #1 2 cups cantaloupe, diced
1 cup whole-grain pretzels
2 cups (16oz) water
258 Calories
Snack #2 1 cup cherry tomatoes
1 cheese stick
2 cups (16oz) water
105 Calories
Snack #3 5 dates stuffed w/ 5 whole almonds (unsalted, roasted)
1 cup (8oz) tea, decaffeinated
141 Calories

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

Total Calories: 504
% Fat: 19%
% Saturated Fat: 7%
% Carbohydrate: 73%
% Protein: 15%
Sodium: 67 mg
Cholesterol: 15 mg
Fiber: 12 g
Vitamin A: 90%
Vitamin C: 179%
Calcium: 29%
Grains: 2 ounces
Vegetables: ¾ cup
Fruits: 2 ½ cups
Milk: ¾ cup
Meat and Beans: ½ ounce

Day #7

Meal Ingredients Calories/Serving
Snack #1 1 cup grapes
1 latte (12oz), nonfat
173 Calories
Snack #2 ½ whole-wheat English muffin, toasted
1 oz mozzarella cheese, melted on muffin
8 baby carrots
2 cups (16oz) water
171 Calories
Snack #3 1 serving apple chips (dehydrated apples, no fat added)
2 cups popcorn, microwave, low-fat
1 cup (8oz) water
193 Calories

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

Total Calories: 537
% Fat: 24%
% Saturated Fat: 7%
% Carbohydrate: 66%
% Protein: 15%
Sodium: 543 mg
Cholesterol: 19 mg
Fiber: 10 g
Vitamin A: 120%
Vitamin C: 29%
Calcium: 57%
Grains: 1 ½ ounces
Vegetables: ½ cup
Fruits: 1 ½ cups
Milk: 1 ½ cups
Meat and Beans: 0 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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