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 Peanut Butter Oatmeal, Milk

Peanut Butter Oatmeal
The protein and fiber in this oatmeal will keep you satisfied throughout the morning. See Recipe

1 cup (8oz) nonfat milk
469 Calories
Lunch Chicken Salad, Rice, Apple, Milk

Balsamic Chicken Salad
This is a great way to use leftover, cooked chicken breast! See Recipe

1 cup brown rice, cooked
1 apple, medium

1 cup (8 oz) nonfat milk
542 Calories
Dinner Penne Shrimp & Broccoli, Orange, Milk

Penne Shrimp & Broccoli
For added flavor and color, try adding other vegetables to this dish, such as zucchini or bell pepper. See Recipe

1 orange, medium
1 cup (8 oz) nonfat milk
765 Calories
Snack #1 ½ cup baby carrots
1 Tbsp peanut butter, natural

16oz water
127 Calories
Snack #2 1 mozzarella string cheese, part-skim, low-moisture
⅓ cup blueberries

16oz water
108 Calories

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

Total Calories: 2,011    
% Fat: 22%
% Saturated Fat: 5.8%
% Carbohydrate: 58%
% Protein: 20%
Sodium: 1,338 mg
Cholesterol: 228 mg
Fiber: 36 g
Vitamin A: 328%
Vitamin C: 370%
Calcium: 149%
Iron: 50%
Grains: 8.7 oz
Vegetables: 2 ⅔ cups
Fruit: 3 ½ cups
Milk: 3 ¾ cups
Meat & Beans: 6.5 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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