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 Avocado-Melon Breakfast Smoothie, English Muffin w/Cheese & Tomato

Avocado-Melon Breakfast Smoothie
Avocados, honeydew melon, lime juice, yogurt, milk, 100% apple juice and honey blended together—ready in less than 5 minutes! See Recipe

1 English muffin, toasted
1 slice mozzarella cheese
2 slices tomato
500 calories
Lunch Peanut Butter & Dried Apricot Sandwich, Carrots & Bell Peppers w/Hummus, 100% Juice

Sandwich
2 slices whole wheat bread
2 Tbsp peanut butter, low-sodium
¼ cup dried apricots

1 cup baby carrots
1 cup sliced bell peppers
¼ cup hummus

½ cup (4 oz) 100% juice
666 calories
Dinner Pork Chops w/Mandarin Orange Salsa, Milk

Pork Chops w/Mandarin Orange Salsa
An all-in-one meal including pork chops topped with mandarin oranges, grape tomatoes, bell peppers, brown rice, and spinach, seasoned with a blend of soy sauce, onion powder, and other spices—ready in 45 minutes! See Recipe

2 cups (16 oz) skim milk
611 calories
Snack #1 1 cup Barbados cherries
16 oz water
30 calories
Snack #2 Mushroom Bruschetta

Mushroom Bruschetta
A hot bruschetta with coarsely chopped button mushrooms, onion, and garlic, tossed with spices and enjoyed with fresh Italian or French bread. See Recipe

16 oz water
105 calories

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

Total Calories: 1,912
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 54%
% Protein: 21%
Sodium: 1,820 mg
Cholesterol: 97 mg
Fiber: 41 g
Vitamin A: 319%
Vitamin C: 2,675%
Calcium: 168%
Iron: 72%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 4 ¼ cups
Milk: 3 ½ cups
Meat & Beans: 7 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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