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 Scrambled Eggs w/Quince, Toast, 100% Juice

Scrambled Eggs
2 large eggs, scrambled
¼ cup (2 oz) low-fat milk
1/8 cup low-fat cheese
1/8 cup tomatoes, diced
1/8 cup baby spinach leaves

1 medium quince
2 slices whole wheat bread, toasted
1 Tbsp apple butter
½ cup (4 oz) 100% juice (your choice)
488 calories
Lunch Avocado, Mozzarella & Tomato Sandwich w/Pears

Sandwich
2 slices of whole wheat bread, toasted
½ cup avocado, sliced
2 leaves romaine lettuce
2 slices tomato
1 Tbsp pesto
1 slice mozzarella cheese, part-skim

1 medium pear
16 oz water
542 calories
Dinner Vegetarian Sheppard’s Pie, Italian Bread, Milk

Vegetarian Sheppard’s Pie
All of the taste, without the extra saturated fat—ready in 1 hour! See Recipe

1 slice Italian bread
1 cup (8 oz) low-fat milk
545 calories
Snack #1 Ranched-Up Hummus w/Carrots, Red Peppers, Pitas

Ranched-Up Hummus
Garbanzo beans, ranch dressing, lemon juice & garlic enjoyed with carrots, bell peppers, and warmed pitas! See Recipe

16 oz water
197 calories
Snack #2 Peanut Butter & Apples w/Milk

2 Tbsp peanut butter, low-sodium
½ medium apple, sliced

½ cup (4 oz) low-fat milk
293 calories

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

Total Calories: 2,065    
% Fat: 32%
% Saturated Fat: 9%
% Carbohydrate: 50%
% Protein: 18%
Sodium: 2,999 mg
Cholesterol: 431 mg
Fiber: 50 g
Vitamin A: 160%
Vitamin C: 220%
Calcium: 140%
Iron: 95%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 3 ½ cups
Milk: 2 ¾ cups
Meat & Beans: 5 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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