Have a Plant: Fruits & Veggies for Better Health

This healthy menu is based on a daily 2,000 calorie recommendation. 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.
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 Pepper, Onion, Cheese Omelet w/Toast & Milk

1 large egg
2 egg whites (approximately 1/4 cup)
1/4 cup bell peppers, red, chopped
1/4 cup onion, red, chopped
1/8 cup mozzarella cheese, part skim, shredded

2 slices bread, whole wheat, toasted
1 tsp butter
1 cup (8 oz) skim milk
421 calories
Lunch Turkey Sandwich w/Tomato Soup, & Orange

Turkey Sandwich
2 slices bread, whole wheat
2 oz turkey, lunchmeat, low-fat
1 tsp mayo, low-fat

1 1/2 cups tomato soup, low-sodium, prepared with water
1 medium orange
16 oz water
397 calories
Dinner Kidney Bean Salad w/Dinner Roll & Milk

1 1/2 cups romaine lettuce, shredded
3/4 cup kidney beans, low-sodium, drained
1/4 cup onion, red, chopped
1/4 cup radishes, chopped
1/4 cup almonds, chopped
2 Tbsp salad dressing, low-fat

1 (approximately 2 1/2 inches) dinner roll, whole wheat
1 1/2 cups (12 oz) skim milk
547 calories
Snack #1 1 medium tangerine
16 oz water
50 calories
Snack #2 1 medium apple, red
1 cup (approximately 60) gold fish, baked, low-sodium
16 oz water
276 calories
Snack #3 Banana Berry Jumble w/Vanilla Ice Cream

Banana Berry Jumble
A combination or red bananas, cranberries, oats and a hint of nutmeg—full of red color and ready in 25 minutes! See Recipe

1/2 cup ice cream, vanilla bean, low-fat
16 oz water
306 calories

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

Total Calories: 1,997
% Fat: 20%
% Saturated Fat: 5.3%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 2, 285 mg
Cholesterol: 290 mg
Fiber: 52 g
Vitamin A: 134%
Vitamin C: 315%
Calcium: 158%
Iron: 71%
Grains: 6 ½ oz
Vegetables: 3 ¾ cups
Fruit: 4 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 9 oz

Visit MyPlate.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
  • Salt: <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