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, Banana, Milk

Tomato & Garlic Omelet
A protein-packed omelet is a great way to start your day! See Recipe

1 banana, medium
1 cup (8oz) nonfat milk
423 Calories
Lunch Chicken & Bean Salad, Roll, Apple, Milk

Chicken & White Bean Salad
This salad is perfect for an afternoon luncheon. See Recipe

1 roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
483 Calories
Dinner Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk

Vegetable Pasta w/Tomatoes
Add your favorite vegetables to this hearty, vegetarian meal. See Recipe

1 roll, whole wheat
½ cup grapes

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

16oz water
177 Calories
Snack #2 ¼ cup almonds, whole, natural
16oz water
213 Calories
Snack #3 ½ cup baby carrots
2 Tbsp hummus
16oz water
80 Calories

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

Total Calories: 1,950    
% Fat: 29%
% Saturated Fat: 4%
% Carbohydrate: 50%
% Protein: 20%
Sodium: 2,208 mg
Cholesterol: 43 mg
Fiber: 37 g
Vitamin A: 263%
Vitamin C: 156%
Calcium: 137%
Iron: 75%
Grains: 6.3 oz
Vegetables: 2 ↸ cups
Fruit: 3 cups
Milk: 4 ⅓ cups
Meat & Beans: 10.4 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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