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 Bagel w/Egg White, Tomato & Cheese, Orange, Milk

1 whole wheat bagel
1 egg white, cooked
2 slices tomato
2 Tbsp reduced-fat cheddar cheese

1 orange
1 cup (8oz) nonfat milk
448 Calories
Lunch Apple Chicken Stir Fry, Apricots, Milk

Apple Chicken Stir Fry
Celebrate the season with sweet apples and savory chicken in this delicious meal. It’s ready in just 15 minutes! See Recipe

5 apricots, dried
1 cup (8 oz) nonfat milk
513 Calories
Dinner Pork Chops, Roll, Broccoli, Milk

Pork Chops in Warm Cherry Sauce
If you don’t have tarragon, try using rosemary. It complements pork beautifully. See Recipe

1 whole wheat roll
1 cup broccoli, steamed

1 cup (8 oz) nonfat milk
651 Calories
Snack #1 Raisin Tapenade

Sweet & Savory Raisin Tapenade
Make a double batch of this spread, refrigerate it overnight and serve it at a luncheon or dinner party the next day! See Recipe

16 oz water
250 Calories
Snack #2 1 string cheese, mozzarella, part-skim
½ cup baby carrots

16 oz water
107 Calories

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

Total Calories: 1,969    
% Fat: 15.8%
% Saturated Fat: 4.4%
% Carbohydrate: 59%
% Protein: 23%
Sodium: 1,491 mg
Cholesterol: 173 mg
Fiber: 42 g
Vitamin A: 509%
Vitamin C: 360%
Calcium: 160%
Iron: 64%
Grains: 6.6 oz
Vegetables: 2 ¾ cups
Fruit: 3 ¼ cups
Milk: 3 ¾ cups
Meat & Beans: 6.8 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.

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