Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Summer: Menu 14

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 Perfectly Peachy Waffles, Yogurt, Milk

Perfectly Peachy Waffles
This satisfying breakfast features peaches, a delicious summertime fruit. The fiber in this dish will keep you full so you can conquer your day! See Recipe

½ cup (4oz) low-fat vanilla yogurt
8 oz nonfat milk
331 Calories
Lunch Apple Tuna Sandwich, Fettuccine

Apple Tuna Sandwich
Not your traditional tuna salad sandwich! Apples add sweetness and crunch to put a little twist on this tasty classic. See Recipe

½ cup (4 oz) Very Veggie Fettuccine Get Recipe
16 oz water
560 Calories
Dinner Ranch BBQ Chicken, Grapes, Milk

Ranch BBQ Chicken Dinner
This recipe is an all-in-one meal and is sure to be a crowd pleaser. Allow the chicken to marinade for a few hours to fully develop the flavors. See Recipe

½ cup (4 oz) grapes
1 cup (8 oz) nonfat milk
485 Calories
Snack #1 ¾ cup (6 oz) shredded wheat cereal
1 cup (8 oz) raspberries
8 oz water
206 Calories
Snack #2 2 Tbsp peanut butter, all-natural, creamy
16 graham crackers, low-fat
5 celery sticks, 4 inches long
8 oz water
260 Calories
Snack #3 Tropical Smoothie 230 Calories

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

Total Calories: 2,072
% Fat: 18%
% Saturated Fat: 5%
% Carbohydrate: 59%
% Protein: 22%
Sodium: 2,251 mg
Cholesterol: 184 mg
Fiber: 28 g
Vitamin A: 495%
Vitamin C: 395%
Calcium: 150%
Iron: 70%
Grains: 7 oz
Vegetables: 2 ½ cups
Fruit: 3 ¼ cups
Milk: 3 cups
Meat & Beans: 7 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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