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 Tomato & Garlic Omelet, Orange, Milk

Tomato and Garlic Omelet
Garlic and tomatoes add excellent flavor to this simple and delicious egg omelet. See Recipe

1 orange, medium
1 cup (8oz) nonfat milk
380 Calories
Lunch Chicken Salad, Roll, Banana, Milk

Asian Apple-Chicken Salad
This is a great way to use leftover, cooked chicken breast. See Recipe

1 whole wheat roll
1 banana, medium

1 cup (8 oz) nonfat milk
531 Calories
Dinner Pasta Pomodoro, Roll, Apple, Milk

Penne Pasta Pomodoro
This pasta dish is so easy to make and it’s ready in just 20 minutes! See Recipe

1 whole wheat roll
1 apple, medium

1 cup (8 oz) nonfat milk
560 Calories
Snack #1 1 cup Greek Yogurt, nonfat
2 Tbsp almonds
1 tsp. peanut butter, natural

16oz water
325 Calories
Snack #2 ¼ cup almonds, whole, natural
16oz water
213 Calories

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

Total Calories: 2,009    
% Fat: 24%
% Saturated Fat: 3.8%
% Carbohydrate: 52%
% Protein: 24%
Sodium: 1,613 mg
Cholesterol: 84 mg
Fiber: 41 g
Vitamin A: 209%
Vitamin C: 321%
Calcium: 162%
Iron: 90%
Grains: 8 oz
Vegetables: 3 ¾ cups
Fruit: 3 ¾ cups
Milk: 4 ¼ cups
Meat & Beans: 9 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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