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 Blueberry Pancakes w/Peanut Butter, Milk

2 4” pancakes, whole wheat
½ cup blueberries
1 Tbsp peanut butter, natural

1 cup (8oz) nonfat milk
408 Calories
Lunch Healthy Burger, Apple, Milk

Healthy Burger
Yes, a burger can be healthy and taste great! See Recipe

1 apple, medium
1 cup (8 oz) nonfat milk
598 Calories
Dinner Fish Stir-Fry, Mango, Milk

Curried Fish Stir-Fry
This dish is a great way to introduce your family to the wonderful flavor of curry. See Recipe

1 cup mango, sliced
1 cup (8 oz) nonfat milk
676 Calories
Snack #1 1 sl toast, whole wheat
1 Tbsp peanut butter, natural

16oz water
177 Calories
Snack #2 1 cup 0% Greek yogurt
½ cup baby carrots

16oz water
147 Calories

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

Total Calories: 2,006    
% Fat: 21%
% Saturated Fat: 4%
% Carbohydrate: 53%
% Protein: 26%
Sodium: 1,922 mg
Cholesterol: 165 mg
Fiber: 28 g
Vitamin A: 300%
Vitamin C: 213%
Calcium: 147%
Iron: 55%
Grains: 6.5 oz
Vegetables: 2 ½ cups
Fruit: 2 ¾ cups
Milk: 4 cups
Meat & Beans: 7 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.

Back to Menu

This Week’s Healthy Menu Idea Archive

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories