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 & Banana Smoothie w/Bagel

1 Tbsp peanut butter, low-sodium
½ medium banana
½ cup (4 oz) plain yogurt, low-fat
½ cup (4 oz) skim milk
3 ice cubes

½ (2 oz) whole wheat bagel
½ Tbsp cream cheese, low-fat
425 calories
Lunch Apple & Walnut Salad w/Orange

1 ½ cups spring mix salad greens
½ medium apple, sliced
1 oz (approximately 7 halves) walnuts, sliced
¼ cup feta cheese, low-fat
¼ cup dried cranberries
1 ½ Tbsp salad dressing, low-fat

1 medium orange
16 oz water
509 calories
Dinner 3-Bean Chili w/Chunky Tomatoes, Rice & Milk

3-Bean Chili w/Chunky Tomatoes
A savory mixture of beans, celery, onions and spiced to perfection with cumin and chili powder. See Recipe

1 cup brown rice, cooked
1 cup (8 oz) skim milk
677 calories
Snack #1 Avocado, Tomato & Lettuce Sandwich

2 slices avocado
2 slices tomato
2 leaves romaine lettuce
1 slice whole wheat bread, toasted
149 calories
Snack #2 ½ cup baby carrots
16 oz water
27 calories
Snack #3 ¾ cup (6 oz) vanilla yogurt, low-fat
¼ cup granola, low-fat
16 oz water
239 calories

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

Total Calories: 2, 026
% Fat: 24%
% Saturated Fat: 5%
% Carbohydrate: 61%
% Protein: 15%
Sodium: 1,972 mg
Cholesterol: 37 mg
Fiber: 55 g
Vitamin A: 179%
Vitamin C: 262%
Calcium: 147%
Iron: 76%
Grains: 6 oz
Vegetables: 3 ¼ cups
Fruit: 3 cups
Milk: 3 cups
Meat & Beans: 8 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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