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 Strawberries, Yogurt & Granola w/100% Juice

1 cup (8 oz) vanilla yogurt, low-fat
½ cup granola, low-fat
½ cup strawberries, sliced

1 cup (8 oz) 100% juice
523 calories
Lunch Peanut Butter & Honey Sandwich w/Apple, String Cheese & Milk

2 slices whole wheat bread
1 ½ Tbsp peanut butter, low-sodium
2 tsp honey

1 medium apple
1 string cheese, low-fat
1 cup (8 oz) skim milk
533 calories
Dinner Grilled Salmon & Veggie Pockets w/Brown Rice

Grilled Pockets
3 oz salmon, grilled and diced
½ cup asparagus, chopped
¼ cup Vidalia onions, chopped
½ cup potatoes, cubed
½ cup red bell peppers, sliced
1 Tbsp butter
Spices of your choice
Spray a sheet of tinfoil with non-stick spray. Place all ingredients (after salmon is cooked) in tinfoil and heat thoroughly on grill.

1 cup brown rice, cooked
16 oz water
629 calories
Snack #1 Farmers Market Salsa w/Baked Tortilla Chips

Farmers Market Salsa
Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes and more—ready in 10 minutes! See Recipe

1 oz baked tortilla chips
16 oz water
200 calories
Snack #2 1 cup celery, cut into 4 inch stalks
½ cup baby carrots
44 calories
Snack #3 1 cup (8 oz) skim milk
1 tsp chocolate syrup
Mix together to make chocolate milk.
100 calories

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

Total Calories: 2, 027
% Fat: 21%
% Saturated Fat: 7%
% Carbohydrate: 63%
% Protein: 16%
Sodium: 1,500 mg
Cholesterol: 106 mg
Fiber: 33 g
Vitamin A: 178%
Vitamin C: 390%
Calcium: 129%
Iron: 75%
Grains: 6 ¾ oz
Vegetables: 3 ¾ cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 5 ½ 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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