Have A Plant®: The Plant-Forward Eating Guide
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Cool Dinners for Warm Nights

As outside temperatures climb, keep the indoors cool with these easy, no- or low-heat dinners. 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
Meal Ingredients Calories/Serving
Dinner #1 Avocado & Blueberry Fruit Salad w/Grilled Chicken, Dinner Roll

1 serving Avocado & Blueberry Fruit Salad
3 oz grilled chicken breast, sliced

1 whole-wheat dinner roll
2 teaspoons low-calorie margarine

1 cup (8oz) milk, nonfat
560 Calories

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

Total Calories: 560    
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 50%
% Protein: 29%
Sodium: 761 mg
Cholesterol: 76 mg
Fiber: 10 g
Vitamin A: 76%
Vitamin C: 63%
Calcium: 44%
Grains: 1 ½ ounces
Vegetables: 1 cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 3 ounces

Meal Ingredients Calories/Serving
Dinner #2 Crunchy Vegetable Burrito, Fruited Romaine Salad, Peach & Banana Shake

1 serving Crunchy Vegetable Burrito

1 serving Fruited Romaine Salad

1 serving Peach & Banana Shake
487 Calories

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

Total Calories: 487    
% Fat: 18%
% Saturated Fat: 5%
% Carbohydrate: 66%
% Protein: 21%
Sodium: 743 mg
Cholesterol: 11 mg
Fiber: 9 g
Vitamin A: 84%
Vitamin C: 172%
Calcium: 61%
Grains: 1 ounce
Vegetables: 1 ½ cups
Fruits: 1 ¼ cups
Milk: 1 ½ cups
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dinner #3 Quick & Healthy Slow Cooker Chicken & Potatoes

1 serving Quick & Healthy Slow Cooker Chicken & Potatoes

1 cup (8oz) milk, nonfat
523 Calories

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

Total Calories: 523    
% Fat: 14%
% Saturated Fat: 3%
% Carbohydrate: 48%
% Protein: 39%
Sodium: 563 mg
Cholesterol: 99 mg
Fiber: 8 g
Vitamin A: 73%
Vitamin C: 35%
Calcium: 37%
Grains: ½ ounce
Vegetables: 1 ¾ cups
Fruits: ¼ cup
Milk: 1 cup
Meat and Beans: 4 ounces

Meal Ingredients Calories/Serving
Dinner #4 Spinach, Strawberry & Pecan Salad, BBQ Salmon, Sweet Potato

1 serving Spinach, Strawberry & Pecan Salad

1 – 3oz serving salmon, grilled

1 sweet potato (~5” long), cooked on BBQ wrapped in foil
4 shakes of dehydrated butter powder

1 cup (8oz) milk, nonfat
538 Calories

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

Total Calories: 538    
% Fat: 42%
% Saturated Fat: 6%
% Carbohydrate: 35%
% Protein: 25%
Sodium: 678 mg
Cholesterol: 60 mg
Fiber: 9 g
Vitamin A: 245%
Vitamin C: 147%
Calcium: 50%
Grains: 0 ounces
Vegetables: 2 ¼ cups
Fruits: ¾ cup
Milk: 1 cup
Meat and Beans: 3 ounces

Meal Ingredients Calories/Serving
Dinner #5 California Avocado Tacos, Strawberry, Banana Smoothie

2 servings California Avocado Tacos, Strawberry, Banana Smoothie

1 serving Strawberry, Banana Smoothie
570 Calories

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

Total Calories: 570    
% Fat: 12%
% Saturated Fat: 3%
% Carbohydrate: 84%
% Protein: 11%
Sodium: 720 mg
Cholesterol: 4 mg
Fiber: 12 g
Vitamin A: 22%
Vitamin C: 241%
Calcium: 9%
Grains: 3 ounces
Vegetables: 1 ¼ cup
Fruits: 1 ¼ cup
Milk: 0 cups
Meat and Beans: 0 ounces

Meal Ingredients Calories/Serving
Dinner #6 Perfectly Peachy Waffles w/Peanut Butter, Broccoli Omelet

1 serving Perfectly Peachy Waffles
1 tablespoon peanut butter

1 serving Broccoli Omelet

1 cup (8oz) milk, nonfat
513 Calories

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

Total Calories: 513    
% Fat: 33%
% Saturated Fat: 10%
% Carbohydrate: 42%
% Protein: 29%
Sodium: 729 mg
Cholesterol: 228 mg
Fiber: 7 g
Vitamin A: 52%
Vitamin C: 144%
Calcium: 53%
Grains: 1 ounce
Vegetables: 2 cups
Fruits: ½ cup
Milk: 1 ½ cups
Meat and Beans: 3 ½ ounces

Meal Ingredients Calories/Serving
Dinner #7 Fruit Soup, Turkey & Apple Panini

1 serving Fruit Soup

1 serving Turkey & Apple Panini

1 cup (8oz) water w/lemon wedge
693 Calories

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

Total Calories: 693    
% Fat: 19%
% Saturated Fat: 9%
% Carbohydrate: 53%
% Protein: 31%
Sodium: 690 mg
Cholesterol: 81 mg
Fiber: 10 g
Vitamin A: 21%
Vitamin C: 137%
Calcium: 60%
Grains: 2 ounces
Vegetables: 0 cups
Fruits: 2 ½ cups
Milk: 1 ¼ cup
Meat and Beans: 4 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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