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 French Toast w/Peaches & Milk

2 slices whole wheat bread
1 large egg
4 cup (2oz) skim milk
½ cup peaches, canned in light syrup
2 Tbsp light syrup
Layer peaches on French toast and drizzle with syrup.

1 cup (8 oz) skim milk
490 calories
Lunch Grilled Chicken Sandwich w/Apple & Milk (Fast Food)

1 grilled chicken sandwich w/lettuce, tomato & onions
1 medium apple
1 cup (8 oz) low-fat (1%) milk
583 calories
Dinner Spaghetti w/Spinach, Broccoli, Mushrooms & Dinner Roll

2 cups cooked pasta, whole wheat
½ cup spaghetti sauce, low-sodium
¼ cup spinach
¼ cup broccoli
¼ cup mushrooms
Sauté vegetables in pan until mushroom are slightly browned. Add spaghetti sauce and heat through.

1 (approximately 2 ½ inches) whole wheat dinner roll
1 tsp butter
16 oz water
599 calories
Snack #1 ½ cup cottage cheese, low-fat
½ cup jicama, sliced
16 oz water
139 calories
Snack #2 ¼ cup almonds, unsalted
16 oz water
213 calories

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

Total Calories: 2,024
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 60%
% Protein: 20%
Sodium: 2,199 mg
Cholesterol: 297 mg
Fiber: 45 g
Vitamin A: 100%
Vitamin C: 102%
Calcium: 121%
Iron: 70%
Grains: 11 ½ oz
Vegetables: 3 cups
Fruit: 2 ¾ cups
Milk: 3 cups
Meat & Beans: 5 ½ 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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