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From wraps and salads to soups and pasta, these lunches will easily help you meet the Recommendations for a Healthy, Balanced Diet. Great choices for adults and kids alike.

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
Lunch #1 New Wave Chicken Salad Wraps, Pita Chips, Grapes Power Gold Smoothie

1 serving New Wave Chicken Salad Wraps

1 serving pita chips

1 cup grapes

1 serving Power Gold Smoothie
469 Calories

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

Total Calories: 469    
% Fat: 11%
% Saturated Fat: 2%
% Carbohydrate: 79%
% Protein: 15%
Sodium: 393 mg
Cholesterol: 25 mg
Fiber: 6 g
Vitamin A: 81%
Vitamin C: 120%
Calcium: 18%
Grains: 2 ounces
Vegetables: ¾ cup
Fruits: 1 ½ cups
Milk: ¼ cup
Meat and Beans: 1 ounce

Meal Ingredients Calories/Serving
Lunch #2 Raisin Waldorf Salad w/Tortilla, Yogurt, Bell Pepper, Cantaloupe

1 serving Raisin Waldorf Salad
1 6” tortilla, whole-wheat

1 8oz yogurt, lowfat

½ bell pepper, sliced

1 cup cantaloupe, diced

2 cups (16oz) water
496 Calories

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

Total Calories: 496    
% Fat: 17%
% Saturated Fat: 7%
% Carbohydrate: 64%
% Protein: 22%
Sodium: 525 mg
Cholesterol: 29 mg
Fiber: 5 g
Vitamin A: 56%
Vitamin C: 184%
Calcium: 52%
Grains: 1 ounce
Vegetables: ½ cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 1 ounce

Meal Ingredients Calories/Serving
Lunch #3 Tuna Pasta Salad w/Avocado, Carrots, Cheese, Guava Juice

1 serving Tuna Pasta Salad w/Avocado

10 baby carrots

1 mozzarella cheese stick, low sodium

1 serving Guava Juice
460 Calories

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

Total Calories: 460    
% Fat: 18%
% Saturated Fat: 8%
% Carbohydrate: 57%
% Protein: 26%
Sodium: 437 mg
Cholesterol: 28 mg
Fiber: 11 g
Vitamin A: 137%
Vitamin C: 271%
Calcium: 230%
Grains: 2 ounces
Vegetables: 1 ¼ cups
Fruits: ½ cup
Milk: ¾ cup
Meat and Beans: 1 ½ ounces

Meal Ingredients Calories/Serving
Lunch #4 Rainbow Veggie Pocket, Edamame

1 serving Rainbow Veggie Pocket meal

1 cup edamame cooked in pods, serve chilled
563 Calories

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

Total Calories: 563    
% Fat: 27%
% Saturated Fat: 4%
% Carbohydrate: 56%
% Protein: 24%
Sodium: 607 mg
Cholesterol: 5 mg
Fiber: 26 g
Vitamin A: 46%
Vitamin C: 71%
Calcium: 44%
Grains: 2 ounces
Vegetables: 2 ¼ cups
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Lunch #5 Banana Dog, Tropical Fruit Snacking Cup, Celery Sticks

1 serving Banana Dog

1 serving Tropical Fruit Snacking Cup

8 celery sticks

1 cup (8oz) milk, nonfat
561 Calories

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

Total Calories: 561    
% Fat: 16%
% Saturated Fat: 3%
% Carbohydrate: 78%
% Protein: 13%
Sodium: 381 mg
Cholesterol: 5 mg
Fiber: 12 g
Vitamin A: 28%
Vitamin C: 80%
Calcium: 48%
Grains: 1 ½ ounces
Vegetables: ¾ cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Lunch #6 Honey-Dijon Chicken w/Peach Salsa, Mixed Berry Salad, Cornbread Muffin

1 serving Honey-Dijon Chicken w/Peach Salsa, serve cold or reheated

1 serving Mixed Berry Salad

1 cornbread muffin

1 cup (8oz) milk, nonfat
603 Calories

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

Total Calories: 603    
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 52%
% Protein: 30%
Sodium: 891 mg
Cholesterol: 114 mg
Fiber: 11 g
Vitamin A: 51%
Vitamin C: 80%
Calcium: 48%
Grains: 1 ½ ounces
Vegetables: ¾ cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Lunch #7 Grandma’s Chicken Vegetable Soup, Dinner Roll, Apple

1 serving Grandma’s Chicken Vegetable Soup

1 dinner roll, whole-wheat

1 apple, sliced

1 cup (8oz) milk, nonfat
491 Calories

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

Total Calories: 491    
% Fat: 10%
% Saturated Fat: 3%
% Carbohydrate: 59%
% Protein: 33%
Sodium: 492 mg
Cholesterol: 75 mg
Fiber: 10 g
Vitamin A: 96%
Vitamin C: 43%
Calcium: 40%
Grains: 1 ½ ounces
Vegetables: 1 cup
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 3 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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