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 Bagel, Eggs & Juice
1 whole wheat bagel
½ Tbsp 100% fruit jelly/jam
1 egg, hard boiled

½ cup (4 oz) grapefruit juice
406 calories
Lunch Quick ’n Easy Pumpkin Soup Makes 4 Servings
16 oz 100 % puréed pumpkin, unsalted
2 cups (16 oz) low-sodium chicken broth
2-3 tsp artificial sweetener
dash of salt
1 tsp pumpkin pie spice
1 cup (8 oz) skim milk

1 cup baby spinach leaves
¾ cup chick peas, rinsed
½ cup broccoli, fresh
½ cup mushrooms
½ cup cauliflower
1 Tbsp low-fat dressing

1 ½ cups (12 oz) skim milk
422 calories
Dinner Broiled Salmon w/Brown Rice, Almonds & Broccoli
3 oz salmon filet, broiled and seasoned
1 tsp butter
½ cup steamed broccoli
½ cup brown rice, seasoned with spices
¾ oz (approximately 21) almonds, slivered
Add almonds to rice.

1 ½ cups (12 oz) skim milk
580 calories
Snack #1 5 kumquats
½ cup grapes
16 oz water
122 calories
Snack #2 2 whole grain granola bars
½ cup apple, sliced
16 oz water
209 calories
Snack #3 Kiwifruit Cobbler Makes 6 servings
12 large kiwifruit, peeled and cut into ¾-inch cubes
1 Tbsp brown sugar
1 Tbsp grated lemon peel
1 Tbsp all-purpose flour
½ tsp ground cinnamon
½ package (3.2 oz) prepared corn muffin mix
1 Tbsp additional brown sugar
½ tsp ground nutmeg

¼ cup fat-free frozen vanilla yogurt
16 oz water
268 calories

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

Total Calories: 2,007
% Fat: 21%
% Saturated Fat: 4%
% Carbohydrate: 60%
% Protein: 19%
Sodium: 2,156 mg
Cholesterol: 296 mg
Fiber: 45 g
Vitamin A: 241%
Vitamin C: 502%
Calcium: 158%
Iron: 77%
Grains: 6 oz
Vegetables: 3 ¾ cups
Fruit: 3 ¼ cups
Milk: 3 ¼ cups
Meat & Beans: 8 ½ oz

Visit MyPyramid.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.

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