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 Waffles & Peanut Butter w/Fruit Salad & Milk

2- 4” whole wheat waffles, toasted
1 Tbsp peanut butter, low-sodium
1 cup fresh fruit salad [Recipe: Fruit Salad with Jicama]
1 cup (8 oz) skim milk
484 calories
Lunch Chicken & Fruit Salad Sandwich w/Carrots

Chicken & Fruit Salad
A healthier and tastier version of traditional chicken salad—ready in 20 minutes. See Recipe

2 slices whole wheat bread, toasted
1 cup baby carrots
16 oz water
600 calories
Dinner Steak & Spinach Salad w/Milk

3 oz lean steak, sliced
½ cup kidney beans, drained and rinsed
½ cup whole wheat macaroni, cooked
2 cups baby spinach leaves
¼ cup red onion, chopped
½ cup mushrooms, sliced
2 Tbsp salad dressing, low-fat

2 cups (16 oz) skim milk
631 calories
Snack #1 3 cups popcorn, popped, lightly buttered and salted
16 oz water
103 calories
Snack #2 ½ oz (approximately 14) almonds
1/3 cup granola, low-fat
Mix almonds and granola together for a quick trail mix.
211 calories

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

Total Calories: 2,029
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 55%
% Protein: 25%
Sodium: 1,930 mg
Cholesterol: 257 mg
Fiber: 50 g
Vitamin A: 246%
Vitamin C: 245%
Calcium: 136%
Iron: 74%
Grains: 6 ½ oz
Vegetables: 3 ½ cups
Fruit: 3 cups
Milk: 3 cups
Meat & Beans: 8 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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