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 Fiber Cereal w/Milk, Bananas & Orange Juice
1 1/4 cup fiber cereal
1/2 cup (4 oz) skim milk
1/2 cup bananas, sliced

1/2 cup (4 oz)
100% orange juice
365 calories
Lunch Tuna Salad w/Belgian Endive, Grapes & Peanuts
3 oz tuna fish, canned in water, drained
1 1/2 Tbsp mayonnaise, low-fat
3/4 cup celery
1/4 cup onion
1 Belgian endive, separated (for dipping)

1 cup grapes
1/4 cup peanuts, dry roasted, unsalted
16 oz water
541 calories
Dinner Apple Chicken Stir Fry Makes 4 Servings
1 lb cubed boneless, skinless, chicken breast
1/2 cup onion, vertically sliced
1 3/4 cups (3-4 medium) carrots, thinly sliced
1 1/2 tsp vegetable oil
1 tsp dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 Tbsp water
1 medium baking apple, cored and thinly sliced
1 Tbsp oil
2 cups cooked brown rice

1 whole wheat dinner roll
1 tsp butter
1 1/2 (12 oz) cups skim milk
552 calories
Snack #1 1 cup cauliflower florets
1 cup broccoli florets
1/3 cup hummus
16 oz water
184 calories
Snack #2 1 small oatmeal raisin cookie
1 cup (8 oz) skim milk
203 calories
Snack #3 3 cups popcorn, lightly salted and buttered
1/2 cup (4 oz) 100% apple juice
160 calories

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

Total Calories: 2,005
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 54%
% Protein: 21%
Sodium: 2,084 mg
Cholesterol: 136 mg
Fiber: 45 g
Vitamin A: 155%
Vitamin C: 264%
Calcium: 132%
Iron: 86%
Grains: 6 1/4 oz
Vegetables: 3 3/4 cups
Fruit: 2 1/2 cups
Milk: 3 cups
Meat & Beans: 11 1/4 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