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 Muesli

1 serving Muesli

1 cup (8oz) coffee
331 Calories
Lunch Apple Turkey Gyro, Green Salad, Multigrain Chips

1 serving Apple Turkey Gyro

2 cups mixed greens
½ cup cucumber, sliced
1 tablespoon ranch dressing, low-calorie

1 single serving bag of multigrain chips

1 cup (8oz) milk, nonfat
486 Calories
Dinner Seared Cod with Pineapple Slaw, Lemony Carrots, Bulgur Pilaf

1 serving Seared Cod with Pineapple Slaw
1 serving Lemon Carrots

1 serving bulgur pilaf
1 tablespoon margarine spread, low-calorie

1 cup (8oz) milk, nonfat
675 Calories
Snack #1 1 cup grapes, seedless
2 cups (16oz) water
104 Calories
Snack #2 1 crunchy granola bar
1 cup (8oz) vanilla yogurt, low-fat
2 cups (16oz) water
396 Calories

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

Total Calories: 1,992    
% Fat: 27%
% Saturated Fat: 5%
% Carbohydrate: 57%
% Protein: 19%
Sodium: 2,123 mg
Cholesterol: 135 mg
Fiber: 34 g
Vitamin A: 267%
Vitamin C: 339%
Calcium: 145%
Grains: 6 oz
Vegetables: 3 ¾ cups
Fruit: 3 ¾ cups
Milk: 3 ½ cups
Meat & Beans: 7 oz

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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