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 Banana Split Oatmeal, Milk

Banana Split Oatmeal
The fiber in this breakfast will keep you full throughout the morning and the flavor will satisfy your taste buds! See Recipe

1 cup (8oz) nonfat milk
333 Calories
Lunch Chicken Stir Fry, Roll, Milk

Apple Chicken Stir Fry
Lunch is ready in just 15 minutes with this delicious meal. See Recipe

1 roll, whole wheat
1 cup (8 oz) nonfat milk
509 Calories
Dinner Chicken Florentine, Broccoli, Apple, Milk

Chicken Florentine
This light version of the classic dish does not skimp on flavor or nutrition! See Recipe

1 cup pasta, whole wheat, cooked
1 cup broccoli, steamed
1 apple, medium

1 cup (8 oz) nonfat milk
628 Calories
Snack #1 1 cup 0% Greek yogurt
½ cup blueberries
¼ cup granola, low-fat

16oz water
267 Calories
Snack #2 1 sl toast, whole wheat
1 Tbsp peanut butter, natural, creamy
½ banana, sliced

16oz water
238 Calories

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

Total Calories: 1,975    
% Fat: 15%
% Saturated Fat: 3%
% Carbohydrate: 56%
% Protein: 29%
Sodium: 1,589 mg
Cholesterol: 213 mg
Fiber: 35 g
Vitamin A: 320%
Vitamin C: 252%
Calcium: 149%
Iron: 63%
Grains: 6.25 oz
Vegetables: 2 ½ cups
Fruit: 3 ½ cups
Milk: 4 cups
Meat & Beans: 9 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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