Celebrate independence with red, white and blue foods! 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 Red & Yellow Bell Pepper Omelet, Watermelon, Toast

1 serving Red & Yellow Bell Pepper Omelet

1 cup watermelon, diced

2 slices whole-wheat bread, toasted
2 teaspoons jam, low sugar

1 cup (8oz) milk, nonfat
381 Calories
Lunch Red Pepper & Spinach Wrap, Jicama, Razzleberry Shiver

1 serving Red Pepper & Spinach Wrap

1 cup jicama, sliced

1 serving Razzleberry Shiver
547 Calories
Dinner Grilled Chicken w/BBQ sauce, Apple-Cranberry Salad Toss, Roasted Red Potatoes

1 – 3oz serving chicken breast, grilled, skinless, boneless
2 Tbsp BBQ sauce, low-sodium

1 serving Apple-Cranberry Salad Toss

1 serving Roasted Red Potatoes

2 cups (16oz) water
484 Calories
Snack #1 1 – 6oz Greek yogurt, nonfat
¼ cup strawberries, sliced
¼ cup blueberries
2 cups (16oz) water
134 Calories
Snack #2 1 mozzarella string cheese, low-sodium
8 cherry tomatoes
8 whole-wheat crackers, low-sodium
2 cups (16oz) water
248 Calories
Snack #3 ½ cup fresh cherries, pitted
¼ cup granola
2 Tbsp whipped topping, nonfat
2 cups (16oz) water
169 Calories

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

Total Calories: 1963    
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 62%
% Protein: 22%
Sodium: 2182 mg
Cholesterol: 111 mg
Fiber: 44 g
Vitamin A: 147%
Vitamin C: 744%
Calcium: 126%
Grains: 6 ½ ounces
Vegetables: 6 ½ cups
Fruits: 3 ¾ cups
Milk: 2 ¾ cups
Meat and Beans: 5 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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