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 Peanut Butter Oatmeal, Milk

Peanut Butter Oatmeal
Not only is this oatmeal delicious, but it will also give you ample energy to start your day! See Recipe

1 cup (8oz) nonfat milk
469 Calories
Lunch Chicken Salad, Rice, Roll, Apple, Milk

Balsamic Chicken Salad
This fresh and flavorful salad contains succulent chicken and a zesty dressing. See Recipe

½ cup brown rice, cooked
1 roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
530 Calories
Dinner Chicken & Broccoli Alfredo, Spinach, Roll, Orange, Milk

Creamy Chicken and Broccoli Alfredo
This entrée proves that pasta Alfredo can be both tasty and nutritious! See Recipe

1 roll, whole wheat
½ cup spinach, steamed
1 orange, medium

1 cup (8 oz) nonfat milk
710 Calories
Snack #1 ½ cup baby carrots
1 mozzarella string cheese, low-moisture, part-skim

16oz water
107 Calories
Snack #2 1 cup 0% Greek yogurt
¼ cup granola, low-fat

16oz water
225 Calories

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

Total Calories: 2,024    
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 54%
% Protein: 27%
Sodium: 1,822 mg
Cholesterol: 167 mg
Fiber: 30 g
Vitamin A: 511%
Vitamin C: 464%
Calcium: 179%
Iron: 67%
Grains: 6 oz
Vegetables: 2 ½ cups
Fruit: 2 ¾ cups
Milk: 5 cups
Meat & Beans: 6 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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