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 Egg White Omelet, Pineapples, 100% Grapefruit Juice

Omelet
6 egg whites
¼ cup pepper and Vidalia onions, chopped
¼ cup artichokes, diced
¼ cup mozzarella cheese, part-skim

1 slice whole wheat bread, toasted (1 tsp jelly or jam)
½ cup pineapple chunks
½ cup (4 oz) 100% grapefruit juice
396 calories
Lunch Hummus, Apple & Spinach Wrap, Carrots, String Cheese

Wrap
1- 8” whole wheat tortilla
½ cup hummus
½ medium apple, sliced
½ cup spinach leaves
¼ cup dried cranberries

1 cup baby carrots
1 string cheese, low-fat
16 oz water
560 calories
Dinner Steak, Pineapple-Apple Greens w/Feta, Rice Pilaf, Milk

3 oz lean steak, grilled or broiled (w/low-sodium seasonings)
½ cup brown rice pilaf (choose low-sodium mixture or
see our recipe)

Pineapple-Apple Greens w/Feta
Boston lettuce tossed with pineapple chunks, red delicious apples, red onion, and crumbled feta cheese, and coated with a balsamic and honey mustard dressing—ready in 15 minutes! See Recipe

1 cup (8 oz) skim milk
655 calories
Snack #1 2 cups popcorn (popped) lightly salted and buttered
16 oz water
68 calories
Snack #2 Fruit Crisp w/Vanilla Ice Cream

Fruit Crisp
Blueberries and peaches topped with a crisp almonds, pecan, oat, and date crust—baked for 40-45 minutes. See Recipe

½ cup vanilla ice cream, low-fat
354 calories

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

Total Calories: 2,033
% Fat: 25%
% Saturated Fat: 7%
% Carbohydrate: 54%
% Protein: 21%
Sodium: 2,169 mg
Cholesterol: 122 mg
Fiber: 38 g
Vitamin A: 184%
Vitamin C: 209%
Calcium: 117%
Iron: 71%
Grains: 6 ½ oz
Vegetables: 3 cups
Fruit: 4 cups
Milk: 3 cups
Meat & Beans: 12 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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This Week’s Healthy Menu Idea Archive

 


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