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 Cereal & Milk w/Banana, Apricot & 100% Juice

1 1/2 cups whole grain cereal
1 cup (8 oz) low-fat milk
1 small banana

2 medium apricots
1/2 cup (4 oz) 100% orange juice (or any 100% juice)
437 calories
Lunch Cheese & Bean Quesadillas w/Carrots

2- 6" whole wheat tortillas
1/4 cup cheese, low-fat
1/2 cup black beans, rinsed and drained
1/4 cup tomatoes, chopped
1/4 cup onion, chopped
1/4 cup peppers (your choice), chopped
1 Tbsp olive oil
Heat oil in pan. Assemble ingredients between both tortillas then cook on each side until lightly browned.

1 cup baby carrots
1 Tbsp salad dressing, low-fat

16 oz water
667 calories
Dinner Salmon w/Broccoli, Brown Rice w/Almonds & Milk

3 oz salmon filet, broiled and seasoned (broiled w/ 1 tsp butter)
1/2 cup brown rice, cooked
3/4 oz (approximately 21) almonds, slivered
Add almonds and seasonings of your choice to rice.

1/2 cup broccoli, steamed
1 1/2 cups (12 oz) low-fat milk
609 calories
Snack #1 1 cup strawberries, sliced
1 string cheese, low-fat
16 oz water
133 calories
Snack #2 1 cup cucumbers
1 cup celery
1/3 cup hummus
16 oz water
167 calories

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

Total Calories: 2, 013
% Fat: 32%
% Saturated Fat: 8%
% Carbohydrate: 49%
% Protein: 19%
Sodium: 2,011 mg
Cholesterol: 115 mg
Fiber: 38 g
Vitamin A: 263%
Vitamin C: 354%
Calcium: 157%
Iron: 126%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 2 3/4 cups
Milk: 3 1/2 cups
Meat & Beans: 9 oz

Visit MyPyramid.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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