Have a Plant: Fruits & Veggies for Better Health

Make and take these filling lunches for the week. They will fill you up and keep you going strong for the rest of the day. For ease, make some of these recipes for dinner and take as leftovers the next day. 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
Lunch Ingredients Calories/Serving
Day 1 Southwestern Coleslaw w/Grilled Chicken, Grapes

1 serving Southwestern Coleslaw
3 oz grilled chicken breast, sliced

1 cup grapes

1 cup (8oz) milk, nonfat
401 Calories

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

Total Calories: 401    
% Fat: 14%
% Saturated Fat: 3%
% Carbohydrate: 58%
% Protein: 31%
Sodium: 646 mg
Cholesterol: 75 mg
Fiber: 6 g
Vitamin A: 31%
Vitamin C: 103%
Calcium: 41%
Grains: 2 ounces
Vegetables: 1 cup
Fruits: 1 cup
Milk: 1 cup
Meat and Beans: 3 ounces

Lunch Ingredients Calories/Serving
Day 2 West Coast Pita Treat, Governor’s Black Bean Soup

1 serving West Coast Pita Treat

1 serving Governor’s Black Bean Soup

1 cup (8oz) milk, nonfat
438 Calories

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

Total Calories: 438    
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 63%
% Protein: 27%
Sodium: 903 mg
Cholesterol: 12 mg
Fiber: 14 g
Vitamin A: 42%
Vitamin C: 24%
Calcium: 43%
Grains: 2 ounce
Vegetables: 1 ¾ cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 0 ounces

Lunch Ingredients Calories/Serving
Day 3 Greek Style Pasta

1 serving Greek Style Pasta

1 cup (8oz) ice tea w/lemon wedge
445 Calories

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

Total Calories: 445    
% Fat: 12%
% Saturated Fat: 4%
% Carbohydrate: 72%
% Protein: 16%
Sodium: 510 mg
Cholesterol: 11 mg
Fiber: 13 g
Vitamin A: 42%
Vitamin C: 39%
Calcium: 19%
Grains: 3 ounces
Vegetables: 1 ½ cups
Fruits: 0 cups
Milk: ¼ cup
Meat and Beans: 0 ounces

Lunch Ingredients Calories/Serving
Day 4 Tarragon & Turkey Salad, Mango Shake

1 serving Tarragon & Turkey Salad

1 serving Mango Shake
510 Calories

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

Total Calories: 510    
% Fat: 12%
% Saturated Fat: 4%
% Carbohydrate: 60%
% Protein: 30%
Sodium: 160 mg
Cholesterol: 76 mg
Fiber: 8 g
Vitamin A: 27%
Vitamin C: 76%
Calcium: 36%
Grains: 1 ounce
Vegetables: ½ cup
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 3 ounces

Lunch Ingredients Calories/Serving
Day 5 Tuna & Black Bean Salad Wraps, Tropical Fruit Snacking Cup

1 serving Tuna & Black Bean Salad Wraps

1 serving Tropical Fruit Snacking Cup

2 cups (16oz) water
409 Calories

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

Total Calories: 409    
% Fat: 25%
% Saturated Fat: 4%
% Carbohydrate: 57%
% Protein: 23%
Sodium: 204 mg
Cholesterol: 16 mg
Fiber: 8 g
Vitamin A: 11%
Vitamin C: 135%
Calcium: 8%
Grains: 0 ounces
Vegetables: ¾ cup
Fruits: 1 cup
Milk: 0 cups
Meat and Beans: 3 ½ ounces

Lunch Ingredients Calories/Serving
Day 6 Oven Fried Chicken Salad, Cherries

1 serving Oven Fried Chicken Salad

1 cup cherries

2 cups (16oz) water
496 Calories

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

Total Calories: 496    
% Fat: 31%
% Saturated Fat: 6%
% Carbohydrate: 42%
% Protein: 30%
Sodium: 582 mg
Cholesterol: 73 mg
Fiber: 9 g
Vitamin A: 47%
Vitamin C: 64%
Calcium: 17%
Grains: 1 ounce
Vegetables: 2 cups
Fruits: 1 cup
Milk: 0 cups
Meat and Beans: 3 ½ ounces

Lunch Ingredients Calories/Serving
Day 7 Red Beans w/Beef, Apple

1 serving Red Beans w/Beef

½ apple, sliced

1 cup (8oz) milk, nonfat
420 Calories

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

Total Calories: 420    
% Fat: 12%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 32%
Sodium: 441 mg
Cholesterol: 33 mg
Fiber: 14 g
Vitamin A: 22%
Vitamin C: 9%
Calcium: 36%
Grains: 0 ounces
Vegetables: 1 cup
Fruits: ¾ cup
Milk: 1 cup
Meat and Beans: 1 ½ 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.

Back to Menu

This Week’s Healthy Menu Idea Archive

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories