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The Best Backyard BBQ Ever!

Start the day off with a hearty breakfast, take a break from the yard work over a satisfying lunch, then at the end of the day, fire up the grill for the best backyard BBQ ever! See Daily Recommendations for a Healthy, Balanced Diet

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 Broccoli Omelet, Toast, Orange Juice

1 serving Broccoli Omelet

1 slice whole-wheat bread, toasted
2 teaspoons jam

1 cup (8oz) orange juice
409 Calories
Lunch Raisin Waldorf Salad Stuffed Pita w/Lettuce, Baked Carrot Fries w/Cumin

1 serving Raisin Waldorf Salad
2 leaves Boston Bibb Lettuce
1 medium whole-wheat pita pocket

1 serving Baked Carrot Fries w/Cumin

1 cup (8oz) milk, nonfat
430 Calories
Dinner Roasted Corn Salsa & Chips, Grilled Potato Kabob’s w/Lemon-Herb Drizzle, Fruited Romaine Salad

½ serving Roasted Corn Salsa
6 corn tortilla chips

1 serving Grilled Potato Kabob’s

1 serving Fruited Romaine Salad

1 cup (8oz) milk, nonfat
826 Calories
Snack 1 1-6oz Greek yogurt, plain, low-fat
¼ cup strawberries, sliced
2 cups (16oz) water
126 Calories
Snack 2 1 serving Incredible Edible Veggie Bowls
2 cups (16oz) water
80 Calories
Snack 3 1 serving fresh peaches, grilled
2 tablespoons whipped topping, light
1 cup (8oz) water
70 Calories

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

Total Calories: 1,961    
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 60%
% Protein: 25%
Sodium: 2146 mg
Cholesterol: 298 mg
Fiber: 37 g
Vitamin A: 271%
Vitamin C: 798%
Calcium: 139%
Grains: 4 ounces
Vegetables: 8 cups
Fruits: 5 cups
Milk: 3 ¼ cups
Meat and Beans: 6 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.

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