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 Fried Egg Sandwich, Greek Yogurt, 100% Juice

Sandwich
2 slices whole wheat bread, toasted
1 egg fried
¼ cup sprigs
2 slices tomatoes

1 container (6 oz) Greek yogurt, flavored
2 apricots, sliced
Top Greek yogurt and apricots with cinnamon.

½ cup (4 oz) 100% juice
432 calories
Lunch Cheese Quesadilla, Carrots & Cucumbers w/Mexican Dip

Quesadillas
2- 8” whole wheat quesadillas
⅓ cup cheese, shredded, low-fat
¾ cup mixed vegetables (tomatoes, onion, peppers, etc.)
Place cheese and vegetables between tortillas and heat in microwave until cheese is melted.

Creamy Mexican Salsa Dip
Creamy salsa made with yogurt, salsa, green chilies, cilantro, oregano, and lime juice—ready in 30 minutes! See Recipe

1 cup carrots and cucumbers (for dip)
16 oz water
530 calories
Dinner Strawberry & Pecan Salad, Apple Sauce, Milk

Salad
2 cups spring mix
2 oz chicken, baked and seasoned
¼ cup pecans, toasted
½ cup strawberries, sliced
¼ cup red onion, chopped
½ cup mandarin oranges, drained
1 Tbsp poppy seed dressing, low-fat

½ cup applesauce, unsweetened
1 cup (8 oz) skim milk
585 calories
Snack #1 Florida Sunshine Shake

Florida Sunshine Shake
100% orange and grape juices mixed with bananas, low-fat yogurt, and vanilla extract—ready in less than 5 minutes! See Recipe

16 oz water
190 calories
Snack #2 ¼ cup almonds, unsalted
¼ cup dried cranberries

16 oz water
306 calories

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

Total Calories: 2,043
% Fat: 32%
% Saturated Fat: 7%
% Carbohydrate: 49%
% Protein: 19%
Sodium: 1,818 mg
Cholesterol: 267 mg
Fiber: 38 g
Vitamin A: 154%
Vitamin C: 451%
Calcium: 117%
Iron: 102%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 7 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
  • Sodium: <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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