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 Smoothie, Toast

Avocado Melon Breakfast Smoothie
Start your day off with this sweet and creamy breakfast treat! See Recipe

1 sl whole wheat toast
1 cup (8oz) water or unsweetened iced tea
397 Calories
Lunch Salad, Chicken Breast, Roll, Milk

Rubies and Greens
Use either fresh spinach or mixed greens in this sweet and savory salad. See Recipe

3 oz. grilled chicken breast
1 whole wheat roll

1 cup (8 oz) nonfat milk
409 Calories
Dinner Stir Fry, Pork Tenderloin, Roll, Potato, Milk

Grape and Cabbage Stir Fry
If you can’t find shitake mushrooms, you can use sliced white mushrooms instead. See Recipe

3 oz. pork tenderloin, seasoned and cooked
1 whole wheat roll
1 potato, baked

1 cup (8 oz) nonfat milk
562 Calories
Snack #1 1 green apple
1 mozzarella string cheese, low-moisture, part-skim

16oz water
175 Calories
Snack #2 1 cup Greek Yogurt, nonfat
2 Tbsp almonds
1 tsp. peanut butter, natural

16oz water
255 Calories
Snack #3 1 whole wheat English muffin, toasted
¼ cup cottage cheese, low-sodium, low-fat

16oz water
175 Calories

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

Total Calories: 1,973    
% Fat: 124%
% Saturated Fat: 5%
% Carbohydrate: 53%
% Protein: 22%
Sodium: 1,883 mg
Cholesterol: 141 mg
Fiber: 37 g
Vitamin A: 100%
Vitamin C: 172%
Calcium: 162%
Iron: 60%
Grains: 6 oz
Vegetables: 3 ¼ cups
Fruit: 4 ¼ cups
Milk: 3 ¾ 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
  • 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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