Have a Plant: Fruits & Veggies for Better Health

Fall is here! Check out these tasty seasonal lunch ideas you can prep and eat at home … or easily pack for work. Tip: Prepping or packing lunch at night will ease your morning rush. Daily Recommendations for a Healthy, Balanced Diet.
TIP – Prepping or packing lunch at night will ease your morning rush.

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
Day 1

Meal Ingredients Calories/Serving
Lunch Tuna Apple Salad Sandwich, Cucumber Slices, Cantaloupe

1 serving Tuna Apple Salad Sandwich

1 cup cucumber, sliced with skin on

1 cup cantaloupe, diced

1 cup (8oz) milk, nonfat
530 Calories

Nutrition Info    
Total Calories: 530
% Fat: 17%
% Saturated Fat: 3%
% Carbohydrate: 55%
% Protein: 31%
Sodium: 680 mg
Cholesterol: 32 mg
Fiber: 8 g
Vitamin A: 68%
Vitamin C: 88%
Calcium: 43%
Grains: 2 ounces
Vegetables: 1 cup
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 3 ½ ounces

Day 2

Meal Ingredients Calories/Serving
Lunch Pineapple Black Bean Salad, Apple Slices

1 serving Pineapple Black Bean Salad

1 apple, sliced

1 cup (8oz) milk, nonfat
539 Calories

Nutrition Info    
Total Calories: 539
% Fat: 14%
% Saturated Fat: 2%
% Carbohydrate: 75%
% Protein: 14%
Sodium: 514 mg
Cholesterol: 5 mg
Fiber: 16 g
Vitamin A: 24%
Vitamin C: 124%
Calcium: 40%
Grains: 1 ½ ounces
Vegetables: ¾ cup
Fruits: 2 ½ cups
Milk: 1 cup
Meat and Beans: 0 ounces

Day 3

Meal Ingredients Calories/Serving
Lunch Roasted Butternut Squash & Spinach Salad, Dinner Roll, Baby Carrots

1 serving Roasted Butternut Squash & Spinach Salad

1 whole-grain roll

8 baby carrots

1 cup (8oz) milk, nonfat
502 Calories

Nutrition Info    
Total Calories: 502
% Fat: 33%
% Saturated Fat: 6%
% Carbohydrate: 57%
% Protein: 15%
Sodium: 465 mg
Cholesterol: 8 mg
Fiber: 7 g
Vitamin A: 185%
Vitamin C: 40%
Calcium: 46%
Grains: 1 ½ ounces
Vegetables: 1 ¾ cups
Fruits: ¼ cup
Milk: 1 cup
Meat and Beans: 0 ounces

Day 4

Meal Ingredients Calories/Serving
Lunch Wrap-It-Up, Orange, Celery Sticks

1 serving Wrap-It-Up!

1 orange

4 celery sticks (~5” long)

1 cup (8oz) milk, nonfat
510 Calories

Nutrition Info    
Total Calories: 510
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 63%
% Protein: 14%
Sodium: 710 mg
Cholesterol: 10 mg
Fiber: 10 g
Vitamin A: 71%
Vitamin C: 152%
Calcium: 50%
Grains: 2 ½ ounces
Vegetables: 1 ½ cups
Fruits: 1 ½ cups
Milk: 1 cup
Meat and Beans: 0 ounces

Day 5

Meal Ingredients Calories/Serving
Lunch Farmers’ Market Gazpacho w/Avocado, Cornbread, Nectarine

1 Serving Farmers’ Market Gazpacho
¼ avocado, diced

1 cornbread muffin
½ teaspoon honey

1 nectarine, diced

1 cup (8oz) milk, nonfat
514 Calories

Nutrition Info    
Total Calories: 514
% Fat: 20%
% Saturated Fat: 3%
% Carbohydrate: 71%
% Protein: 15%
Sodium: 473 mg
Cholesterol: 20 mg
Fiber: 15 g
Vitamin A: 79%
Vitamin C: 433%
Calcium: 45%
Grains: 1 ½ ounces
Vegetables: 3 ¾ cups
Fruits: 1 ¼ cups
Milk: 1 cup
Meat and Beans: 0 ounces

Day 6

Meal Ingredients Calories/Serving
Lunch Chick-Chick Salad, Greek Yogurt w/Berries, Cookie

1 serving Chick-Chick Salad

1 – 6oz Greek yogurt, plain, nonfat
½ cup mixed berries

1 small oatmeal-raisin cookie

2 cups (16oz) water
501 Calories

Nutrition Info    
Total Calories: 501
% Fat: 19%
% Saturated Fat: 4%
% Carbohydrate: 49%
% Protein: 33%
Sodium: 331 mg
Cholesterol: 50 mg
Fiber: 9 g
Vitamin A: 3%
Vitamin C: 29%
Calcium: 27%
Grains: 1 ½ ounces
Vegetables: ¾ cup
Fruits: ½ cup
Milk: ¾ cup
Meat and Beans: 2 ounces

Day 7

Meal Ingredients Calories/Serving
Lunch Apple-Hazelnut Salad in a Cup, Berry Banana Smoothie

1 serving Apple-Hazelnut Salad in a Cup

1 serving Berry Banana Smoothie
530 Calories

Nutrition Info    
Total Calories: 530
% Fat: 15%
% Saturated Fat: 1%
% Carbohydrate: 83%
% Protein: 10%
Sodium: 220 mg
Cholesterol: 1 mg
Fiber: 10 g
Vitamin A: 43%
Vitamin C: 161%
Calcium: 22%
Grains: 0 ounces
Vegetables: ½ cup
Fruits: 2 ¾ cups
Milk: ¼ cup
Meat and Beans: 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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