National Fruits & Veggies Month is here!
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Easy Meals for Busy Weeknights

We know your weekdays are crazy busy! So check out these 5 easy meals that are healthy, filling, and on the table in 30 minutes or less! 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
Day 1

Meal Ingredients Calories/Serving
Dinner Caribbean Casserole, Fresh Start Fruit Cup, Jicama & Asian Pear Salad

2 servings Caribbean Casserole

1 serving Fresh Start Fruit Cup

1 serving Jicama & Asian Pear Salad

1 cup (8 oz) milk, nonfat
503 Calories

Nutrition Info    
Total Calories: 503
% Fat: 10%
% Saturated Fat: 2%
% Carbohydrate: 78%
% Protein: 16%
Sodium: 323 mg
Cholesterol: 6 mg
Fiber: 16 g
Vitamin A: 29%
Vitamin C: 186%
Calcium: 50%
Grains: ½ ounce
Vegetables: 1 ½ cups
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 0 ounces


Day 2

Meal Ingredients Calories/Serving
Dinner 5 Happiness Fried Noodles

1 serving 5 Happiness Fried Noodles

1 cup (8 oz) milk, nonfat
533 Calories

Nutrition Info    
Total Calories: 533
% Fat: 15%
% Saturated Fat: 3%
% Carbohydrate: 69%
% Protein: 18%
Sodium: 493 mg
Cholesterol: 81 mg
Fiber: 7 g
Vitamin A: 50%
Vitamin C: 15%
Calcium: 35%
Grains: 3 ½ ounces
Vegetables: 1 ½ cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 0 ounces


Day 3

Meal Ingredients Calories/Serving
Dinner BBQ Burger Dinner, California Coleslaw

1 serving BBQ Burger Dinner

1 serving California Coleslaw
587 Calories

Nutrition Info    
Total Calories: 587
% Fat: 20%
% Saturated Fat: 7%
% Carbohydrate: 46%
% Protein: 36%
Sodium: 904 mg
Cholesterol: 132 mg
Fiber: 9 g
Vitamin A: 56%
Vitamin C: 56%
Calcium: 46%
Grains: 1 ½ ounces
Vegetables: 1 ¾ cups
Fruits: ¾ cup
Milk: 1 cup
Meat and Beans: 5 ounces


Day 4

Meal Ingredients Calories/Serving
Dinner Spicy Chicken w/Angel Hair Pasta

1 serving Spicy Chicken w/Angel Hair Pasta

1 cup (8 oz) milk, nonfat
503 Calories

Nutrition Info    
Total Calories: 503
% Fat: 17%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 27%
Sodium: 228 mg
Cholesterol: 55 mg
Fiber: 13 g
Vitamin A: 33%
Vitamin C: 61%
Calcium: 40%
Grains: 2 ½ ounces
Vegetables: 2 cups
Fruits: 0 cups
Milk: 1 cup
Meat and Beans: 2 ounces


Day 5

Meal Ingredients Calories/Serving
Dinner Broccoli Omelet, Oven Wedge Fries, Cantaloupe, Toast w/Jam

1 serving Broccoli Omelet

1 serving Oven Wedge Fries

1 cup cantaloupe, diced

1 slice whole-wheat bread, toasted
2 teaspoons fruit preserves, low sugar

1 cup (8 oz) milk, nonfat
555 Calories

Nutrition Info    
Total Calories: 555
% Fat: 16%
% Saturated Fat: 6%
% Carbohydrate: 59%
% Protein: 27%
Sodium: 633 mg
Cholesterol: 228 mg
Fiber: 10 g
Vitamin A: 88%
Vitamin C: 265%
Calcium: 56%
Grains: 1 ounce
Vegetables: 3 cups
Fruits: 1 cup
Milk: 1 ½ cups
Meat and Beans: 2 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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