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 English Muffin w/Egg Whites, Banana, Milk

English muffin, whole wheat
½ cup egg whites, cooked
2 slices tomato
2 Tbsp chedder cheese, low-fat
banana, medium

1 cup (8oz) nonfat milk
410 Calories
Lunch Turkey Panini, Carrots, Milk

Turkey & Apple Panini
This is a great way to use turkey lunchmeat! See Recipe

½ cup baby carrots
1 cup (8 oz) nonfat milk
450 Calories
Dinner Pork Chops, Broccoli, Roll, Milk

Pork Chops w/Warm Cherry Sauce
This savory and elegant meal is ready in just 30 minutes. See Recipe

½ cup broccoli, steamed
1 roll, whole wheat

1 cup (8 oz) nonfat milk
706 Calories
Snack #1 Tuna Veggie Antipasto
4 crackers, whole wheat, low-sodium

16oz water
267 Calories
Snack #2 1 cup Greek Yogurt, nonfat
¼ cup raspberries

16oz water
136 Calories

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

Total Calories: 1,969    
% Fat: 14%
% Saturated Fat: 3.6%
% Carbohydrate: 56%
% Protein: 27%
Sodium: 2,091 mg
Cholesterol: 100 mg
Fiber: 33 g
Vitamin A: 387%
Vitamin C: 151%
Calcium: 170%
Iron: 50%
Grains: 6 oz
Vegetables: 2 ½ cups
Fruit: 2 ¾ cups
Milk: 3 ¾ cups
Meat & Beans: 5.5 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
  • 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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