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 Omelet, Toast, Orange, Milk

Broccoli Omelet
This fiber-rich breakfast will keep you full and satisfied throughout your morning. See Recipe

1 sl toast, whole wheat
1 orange, medium

1 cup (8oz) nonfat milk
412 Calories
Lunch Tuna Pasta Salad, Roll, Apple, Milk

Tuna Pasta Salad w/Avocado
Creamy avocado is a wonderful substitute for mayonnaise in this delicious meal. See Recipe

1 roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
569 Calories
Dinner Grilled Asparagus & Shrimp Quinoa Salad, Grapes, Milk

Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette
This dish is a great way to introduce your family to the wonderful flavor of quinoa. See Recipe

½ cup grapes
1 cup (8 oz) nonfat milk
638 Calories
Snack #1 ¼ cup almonds, whole, natural
16oz water
213 Calories
Snack #2 ½ cup baby carrots
1 Tbsp peanut butter, natural

16oz water
127 Calories

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

Total Calories: 1,959    
% Fat: 25%
% Saturated Fat: 3%
% Carbohydrate: 53%
% Protein: 22%
Sodium: 1,996 mg
Cholesterol: 149 mg
Fiber: 41 g
Vitamin A: 368%
Vitamin C: 588%
Calcium: 153%
Iron: 77%
Grains: 6.6 oz
Vegetables: 4 ½ cups
Fruit: 3 cups
Milk: 3 ⅓ cups
Meat & Beans: 9.3 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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