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 Symphony of Fruit Pizza, Hard Boiled Egg, Milk

Symphony of Fruit Pizza
Deck an English muffin with cream cheese, sliced strawberries, grapes, and mandarin oranges—ready in 10 minutes! See Recipe

1 large egg, hard boiled
1 ½ cups (12 oz) low-fat milk
459 calories
Lunch Chicken Caesar Salad Wrap, Chicken Noodle Soup, Carrots

Wrap
1- 8” whole wheat tortilla
½ cup diced chicken breast (cooked)
1 cup romaine lettuce, shredded
1/8 cup parmesan cheese, low-fat
1 Tbsp Caesar dressing, low-fat

1 cup chicken noodle soup, low-sodium
1 cup baby carrots
16 oz water
567 calories
Dinner Salmon & Pesto Pasta, Dinner Roll, Milk

Pasta
1 cup whole wheat pasta, angel hair (cooked)
2 oz salmon, broiled and seasoned
½ cup acorn squash, steamed
1 Tbsp pesto
½ Tbsp olive oil
Cook salmon, squash, and pasta separately, combine with pesto and olive oil, mix and enjoy!

1 whole wheat dinner roll
1 cup (8 oz) low-fat milk
657 calories
Snack #1 1 medium apple
16 oz water
95 calories
Snack #2 1 cup bell peppers, sliced
1 Tbsp salad dressing, low-fat
16 oz water
59 calories
Snack #3 Pears w/Orange Drizzle

Pears w/Orange Drizzle
Steamed pears topped with a sweet orange sauce—ready in 25 minutes! See Recipe

16 oz water
140 calories

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

Total Calories: 1,977    
% Fat: 25%
% Saturated Fat: 6.5%
% Carbohydrate: 54%
% Protein: 21%
Sodium: 2,258 mg
Cholesterol: 377 mg
Fiber: 35 g
Vitamin A: 224%
Vitamin C: 236%
Calcium: 118%
Iron: 76%
Grains: 6 oz
Vegetables: 3 ½ cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 6 ½ 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.

This Week’s Healthy Menu Idea Archive


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