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 Shamrock Smoothie w/Toast & Peanut Butter

1 ½ cups baby spinach leaves
1 medium banana
1 medium kiwi, peeled
1 cup ice
1 cup (8 oz) skim milk

1 slice whole wheat bread, toasted
1 Tbsp peanut butter, low-sodium
430 calories
Lunch Tuna Fish Sandwich w/Apricot & Pretzels

2 slices whole wheat bread
2 oz tuna fish
1 Tbsp mayonnaise
½ cup celery, chopped

1 medium apricot
1 oz (approximately 20) tiny pretzel twists
16 oz water
548 calories
Dinner Grape & Cabbage Stir Fry w/Chicken, Roasted Potatoes & Milk

Grape & Cabbage Stir Fry
A festive combination of cabbage, grapes, shitake mushrooms and basil—ready in 30 minutes. See Recipe

3 oz chicken breast, skinless, seasoned
1 medium potato, roasted with seasonings (Create your own roasted potatoes or try our Garlic Roasted Potatoes recipe—ready in 45 minutes!)

1 cup (8 oz) skim milk
548 calories
Snack #1 1 container (6 oz) Greek yogurt, low-fat, sweetened
¼ cup granola, low-fat
16 oz water
256 calories
Snack #2 3 cups popcorn, lightly salted and buttered
16 oz water
103 calories
Snack #3 1 medium green apple w/ 1 (28g) string cheese, low-fat
16 oz water
176 calories

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

Total Calories: 1,997
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 59%
% Protein: 21%
Sodium: 1,964 mg
Cholesterol: 130 mg
Fiber: 39 g
Vitamin A: 100%
Vitamin C: 282%
Calcium: 116%
Iron: 66%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 4 ¾ cups
Milk: 3 ¼ cups
Meat & Beans: 6 oz

Visit MyPyramid.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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