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 White & Tomato on English Muffin, Banana, Milk

English muffin, whole wheat, toasted
½ cup egg whites, scrambled
2 sl tomato
2 Tbsp cheddar cheese, low-fat
1 banana, medium

1 cup (8oz) nonfat milk
410 Calories
Lunch European Salad, Roll, Apple, Milk

European Salad
Savory chicken and greens are dressed in a light and flavorful raspberry vinaigrette in this recipe. See Recipe

1 roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
513 Calories
Dinner Seared Cod, Rice, Spinach, Milk

Seared Cod with Pineapple Slaw
Light and flaky cod goes perfectly with the bright and delicious slaw in this dish. See Recipe

1 cup brown rice, cooked
½ cup spinach, steamed

1 cup (8 oz) nonfat milk
558 Calories
Snack #1 1 cup Greek yogurt, nonfat
1 Tbsp peanut butter, natural
¼ cup granola, low-fat

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: 2,019    
% Fat: 23%
% Saturated Fat: 3%
% Carbohydrate: 49%
% Protein: 27%
Sodium: 1,778 mg
Cholesterol: 145 mg
Fiber: 41 g
Vitamin A: 378%
Vitamin C: 375%
Calcium: 167%
Iron: 63%
Grains: 6 oz
Vegetables: 2 ½ cups
Fruit: 3 cups
Milk: 4 ¼ cups
Meat & Beans: 12.5 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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