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 Bran Cereal, Banana, Juice

¾ cup bran cereal
½ cup nonfat milk
1 medium banana

1 cup (8oz) 100% fruit juice
354 Calories
Lunch Grilled Steak & Peppers Salad, Roll, Milk

Grilled Steak & Peppers Salad w/Pears
Soak up the last of the summer sunshine with this delicious meal that can be cooked on the grill. See Recipe

1 whole wheat roll
1 cup (8 oz) nonfat milk
569 Calories
Dinner Tilapia w/Pears & Potatoes, Roll, Milk

Easy Oven Packet Caribbean Tilapia w/Pears & Carnival Potatoes
Take a trip to the Caribbean with this quick and simple supper. The best part is the easy clean-up! See Recipe

1 whole wheat roll
1 cup (8 oz) nonfat milk
559 Calories
Snack #1 3 oz grilled chicken breast
1 Tbsp Dijon mustard
½ cup baby carrots

16 oz water
123 Calories
Snack #2 1 whole wheat English muffin
2 Tbsp low-fat cheddar cheese
2 tomato slices

16 oz water
143 Calories
Snack #3 After-School Strawberry Shake

⅛ cup whole, natural almonds
257 Calories

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

Total Calories: 2,024    
% Fat: 20.9%
% Saturated Fat: 4.5%
% Carbohydrate: 56%
% Protein: 23%
Sodium: 2,069 mg
Cholesterol: 212 mg
Fiber: 48 g
Vitamin A: 309%
Vitamin C: 685%
Calcium: 139%
Iron: 114%
Grains: 6.6 oz
Vegetables: 3 ¾ cups
Fruit: 4 ½ cups
Milk: 3 cups
Meat & Beans: 7.8 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.

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