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 Breakfast Cactus Pear Burrito, Pineapples, Milk

Breakfast Cactus Pear Burrito
A southwestern combination of cactus pears, onions, red peppers, eggs, chili powder, and cheddar cheese wrapped in a whole wheat tortilla—ready in 15 minutes! See Recipe

½ cup pineapple chunks
1 cup (8 oz) low-fat milk
340 calories
Lunch Broccoli & Cheese Soup, Garden Salad, Apple, Milk

1 cup broccoli and cheese soup (take-out)
2 cups garden salad (take-out)
1 Tbsp salad dressing, low-fat
1 medium apple
2 cups (16 oz) low-fat milk
502 calories
Dinner Eggplant Bruschetta w/Whole Wheat Pasta, Dinner Roll, Green Beans

Eggplant Bruschetta
A tasty combo of eggplant, tomato, fresh basil and olive oil. Top over whole wheat pasta and enjoy! See Recipe

2 cups whole wheat penne pasta, cooked
1 (approximately 2 ½”) whole wheat dinner roll
1 tsp butter
½ cup green beans, baked and seasoned
16 oz unsweetened tea
555 calories
Snack #1 Ants On a Log

2 celery stalks, cut in half
2 Tbsp peanut butter, low-sodium
1/8 cup raisins
Fill center of celery with peanut butter, then place raisins (the ‘ants’) on the peanut butter part of the celery.

16 oz water
272 calories
Snack #2 ¼ cup mixed nuts, unsalted
1 medium pear
16 oz water
325 calories

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

Total Calories: 1,994    
% Fat: 29%
% Saturated Fat: 8%
% Carbohydrate: 56%
% Protein: 15%
Sodium: 2,298 mg
Cholesterol: 195 mg
Fiber: 40 g
Vitamin A: 133%
Vitamin C: 163%
Calcium: 135%
Iron: 65%
Grains: 6 oz
Vegetables: 4 ¾ cups
Fruit: 4 cups
Milk: 3 ¼ cups
Meat & Beans: 6 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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Ask The Expert About Fruits and Vegetables

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