Have a Plant: Fruits & Veggies for Better Health

7 Dinner & Dessert Combos

In a funk over what to make for dinner? Give your brain a rest and worry no more. Check out
these healthy dinner/dessert combos – all less than 700 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
Dinner Grilled Lamb Salad, Orange Wedges, Banana Waldorf

1 serving Grilled Lamb Salad

½ orange, cut into wedges

1 cup (8oz) milk, nonfat
634 Calories
Dessert   1 serving Banana Waldorf    

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

Total Calories: 634    
% Fat: 21%
% Saturated Fat: 6%
% Carbohydrate: 59%
% Protein: 23%
Sodium: 748 mg
Cholesterol: 65 mg
Fiber: 10 g
Vitamin A: 64%
Vitamin C: 119%
Calcium: 70%
Grains: 0 ounces
Vegetables: 1 ¾ cups
Fruits: 1 ½ cups
Milk: 1 ¾ cups
Meat and Beans: 3 ounces

Day 2

Meal Ingredients Calories/Serving
Dinner Herbed Spinach Quiche Portobello Caps, Green Beans w/Roasted Red Peppers, Fruited Romaine Salad, Dinner Roll, Florida Sunshine Shake

1 serving Herbed Spinach Quiche Portobello Caps

1 serving Green Beans w/Roasted Red Peppers

1 serving Fruited Romaine Salad

1 whole-wheat dinner roll

2 cups (16 oz) water
595 Calories
Dessert   1 serving Florida Sunshine Shake    

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

Total Calories: 595    
% Fat: 22%
% Saturated Fat: 6%
% Carbohydrate: 63%
% Protein: 19%
Sodium: 906 mg
Cholesterol: 166 mg
Fiber: 15 g
Vitamin A: 94%
Vitamin C: 232%
Calcium: 45%
Grains: 2 ounces
Vegetables: 3 ½ cups
Fruits: 1 ½ cups
Milk: ½ cup
Meat and Beans: 1 ½ ounces

Day 3

Meal Ingredients Calories/Serving
Dinner Mediterranean Potato Soup, Crusty Bread, Arugula & Red Onion Salad, Chocolate Strawberries

1 serving Mediterranean Potato Soup

1 slice whole-wheat French bread
1 teaspoon butter, unsalted

1 serving Arugula & Red Onion Salad

2 cups (16oz) water
687 Calories
Dessert   3 large strawberries dipped in dark chocolate    

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

Total Calories: 687    
% Fat: 45%
% Saturated Fat: 10%
% Carbohydrate: 46%
% Protein: 12%
Sodium: 435 mg
Cholesterol: 20 mg
Fiber: 12 g
Vitamin A: 55%
Vitamin C: 81%
Calcium: 51%
Grains: 2 ounces
Vegetables: 3 ½ cups
Fruits: ¼ cup
Milk: 1 ¼ cups
Meat and Beans: 0 ounces

Day 4

Meal Ingredients Calories/Serving
Dinner Curried Shrimp in Carrot Nest & Rice tossed w/Peas & Peanuts, Tropical Sunrise Parfait

1 serving Curried Shrimp in Carrot Nest
½ cup of brown rice
¼ cup peas
1 tablespoon chopped peanuts, unsalted & roasted

2 cups (16oz) water
698 Calories
Dessert   1 serving Tropical Sunrise Parfait    

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

Total Calories: 698    
% Fat: 28%
% Saturated Fat: 4%
% Carbohydrate: 56%
% Protein: 19%
Sodium: 623 mg
Cholesterol: 144 mg
Fiber: 10 g
Vitamin A: 50%
Vitamin C: 44%
Calcium: 27%
Grains: 1 ounce
Vegetables: ¾ cup
Fruits: 1 cup
Milk: ¼ cup
Meat and Beans: 3 ½ ounces

Day 5

Meal Ingredients Calories/Serving
Dinner Tuna & Black Bean Salad Wraps, Broccoli Mandarin Orange Salad, Fun in the Sun Banana Split

1 serving Tuna & Black Bean Salad Wraps

1 serving Broccoli Mandarin Orange Salad

1 cup (8oz) milk, nonfat
597 Calories
Dessert   1 serving Fun in the Sun Banana Split    

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

Total Calories: 597    
% Fat: 23%
% Saturated Fat: 5%
% Carbohydrate: 56%
% Protein: 24%
Sodium: 386 mg
Cholesterol: 21 mg
Fiber: 9 g
Vitamin A: 46%
Vitamin C: 124%
Calcium: 46%
Grains: ½ ounce
Vegetables: 1 ¼ cups
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 2 ounces

Day 6

Meal Ingredients Calories/Serving
Dinner Rosemary Lemon Chicken w/Vegetables, Roasted Cauliflower, Rye Bread, Fruit Kabobs & Sweet Yogurt Dip

1 serving Rosemary Lemon Chicken w/Vegetables

1 serving Roasted Cauliflower

1 slice rye bread
1 teaspoon orange marmalade

1 cup (8oz) milk, nonfat
609 Calories
Dessert   1 serving Fruit Kabobs & Sweet Yogurt Dip    

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

Total Calories: 609    
% Fat: 14%
% Saturated Fat: 3%
% Carbohydrate: 61%
% Protein: 28%
Sodium: 471 mg
Cholesterol: 76 mg
Fiber: 14 g
Vitamin A: 99%
Vitamin C: 252%
Calcium: 58%
Grains: 1 ounce
Vegetables: 3 1/3 cups
Fruits: ¾ cup
Milk: 1 ¼ cups
Meat and Beans: 3 ounces

Day 7

Meal Ingredients Calories/Serving
Dinner Skillet Lasagna, Wilted Spinach Salad, Pears in Orange Sauce

1 serving Skillet Lasagna

1 serving Wilted Spinach Salad

1 cup (8oz) milk, nonfat
580 Calories
Dessert   1 serving Pears in Orange Sauce    

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

Total Calories: 580    
% Fat: 18%
% Saturated Fat: 9%
% Carbohydrate: 66%
% Protein: 20%
Sodium: 874 mg
Cholesterol: 36 mg
Fiber: 10 g
Vitamin A: 64%
Vitamin C: 101%
Calcium: 61%
Grains: 1 ½ ounces
Vegetables: 2 cups
Fruits: 1 ½ cups
Milk: 1 ¾ 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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