Have A Plant®: The Plant-Forward Eating Guide
Get Inspired

Make any day a party! Enjoy delicious and healthy Mexican-inspired fare all day long! 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 Pico De Gallo on Toast w/Avocado, Mango Shake

1 serving Pico De Gallo
1/5 of an avocado, mashed
1 slice whole-wheat bread, toasted

1 serving Mango Shake
376 Calories
Lunch Empanapita, Fruit Salad w/Jicama

1 serving Empanapita

1 serving Fruit Salad w/Jicama

1 cup (8oz) milk, nonfat
553 Calories
Dinner Roasted Chicken in Peanut Mole

1 serving Roasted Chicken in Peanut Mole

1 cup (8oz) milk, nonfat
767 Calories
Snack #1 1 apple, sliced
¼ teaspoon cinnamon, sprinkled on apple
2 cups (16oz) water
72 Calories
Snack #2 1 serving Fiesta Hummus
½ bell pepper, sliced
2 cups (16oz) water
122 Calories
Snack #3 5 strawberries, dipped in melted semi-sweet chocolate & cooled
1 cup (8oz) water
63 Calories

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

Total Calories: 1953    
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 54%
% Protein: 26%
Sodium: 1868 mg
Cholesterol: 152 mg
Fiber: 38 g
Vitamin A: 99%
Vitamin C: 458%
Calcium: 134%
Grains: 4 ounces
Vegetables: 4 ½ cups
Fruits: 3 ¾ cups
Milk: 3 ½ cups
Meat and Beans: 8 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