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 Egg Whites & Avocado on English Muffin, Grapefruit, Milk

½ cup egg whites, cooked
¼ cup avocado
¼ cup tomato
English muffin, whole wheat, toasted

1 grapefruit, medium
1 cup (8oz) nonfat milk
428 Calories
Lunch Smoked Turkey Salad, Roll, Banana, Milk

Mango & Smoked Turkey Salad
Sweet mango pairs wonderfully with the smoked turkey in this sweet and savory salad. See Recipe

1 whole wheat roll
1 banana, medium

1 cup (8 oz) nonfat milk
465 Calories
Dinner Chicken w/Fava Beans & Artichokes, Rice, Milk

Chicken w/Fava Beans, Artichokes & Almonds
Enjoy the bounty of spring in this refreshing main meal! See Recipe

⅔ cup brown rice, cooked
1 cup (8 oz) nonfat milk
827 Calories
Snack #1 2 Tbsp hummus
½ cup baby carrots
1 4” pita, whole wheat

16oz water
155 Calories
Snack #2 1 sl toast, whole wheat
1 Tbsp peanut butter, natural

16oz water
177 Calories

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

Total Calories: 2,052    
% Fat: 22%
% Saturated Fat: 3%
% Carbohydrate: 51%
% Protein: 27%
Sodium: 2,147 mg
Cholesterol: 156 mg
Fiber: 34 g
Vitamin A: 352%
Vitamin C: 309%
Calcium: 136%
Iron: 69%
Grains: 6.6 oz
Vegetables: 2 ½ cups
Fruit: 2 ¾ cups
Milk: 3 cups
Meat & Beans: 11 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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