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 Whole Wheat English Muffin w/Cheese & Tomato, Greek Yogurt, 100% Juice

1 English muffin, whole wheat, toasted
2 (1 oz) slices cheddar cheese, low-fat
2 large slices tomato
Layer and microwave slightly to melt cheese.

1 container (4 oz) Greek yogurt, flavored, low-fat
½ cup (4 oz) 100% orange juice
427 calories
Lunch Roast Beef Pita w/Apple, Milk

1- 6” whole wheat pita
2 oz roast beef, lean, thinly sliced
½ cup Romaine lettuce, shredded
½ cup peppers, sliced
¼ cup onion, chopped
1 ½ tsp mayonnaise, low-fat

1 medium apple
1 cup (8 oz) skim milk
471 calories
Dinner Spaghetti w/Spinach, Broccoli & Mushrooms, Dinner Roll

1 ½ cups cooked pasta, whole wheat
½ cup spaghetti sauce, low-sodium
¼ cup spinach
¼ cup broccoli
¼ cup mushrooms
Sauté vegetables in pan until mushroom are slightly browned. Add spaghetti sauce and heat through.

1 (approximately 2 ½ inches) whole wheat dinner roll
1 tsp butter
16 oz water
513 calories
Snack #1 1 cup baby carrots
16 oz water
54 calories
Snack #2 Apple-Hazelnut Salad in a Cup
Make a special treat just for you … in your favorite cup! See Recipe

16 oz water
310 calories
Snack #3 2 Tbsp peanut butter, low-sodium
2 stalks celery, sliced
1 cup (8 oz) skim milk
293 calories

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

Total Calories: 2,068    
% Fat: 22%
% Saturated Fat: 6%
% Carbohydrate: 60%
% Protein: 18%
Sodium: 1,614 mg
Cholesterol: 85 mg
Fiber: 47 g
Vitamin A: 236%
Vitamin C: 270%
Calcium: 129%
Iron: 75%
Grains: 6 ¼ oz
Vegetables: 4 ½ cups
Fruit: 4 cups
Milk: 3 ¼ cups
Meat & Beans: 5 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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