Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Summer: Menu 17

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 Pancakes w/Blueberries, Shake, Nonfat Milk

2, 4” whole wheat pancakes
½ cup blueberries
Quick & Creamy Grape-Orange Shake

1 cup (8 oz) nonfat milk
448 Calories
Lunch Turkey Veggie Burgers, Cucumber Salad, Juice

Turkey Veggie Burgers
This burger is delicious and incredibly easy to make. You won’t miss the red meat in this recipe. See Recipe

Cucumber Salad
1 cup (8 oz) 100% fruit juice
454 Calories
Dinner Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Nonfat Milk

Mushroom Steak Fajitas
This tasty spin on the classic Tex-Mex dish is fully-loaded with flavor and ready in less than an hour. See Recipe

Mandarin Orange & Spinach Salad w/Quinoa
1 cup (8 oz) nonfat milk
753 Calories
Snack #1 1 cup 0% fat Greek yogurt
½ cup whole wheat cereal
1 Tbsp almond slices
16 oz water
288 Calories
Snack #2 ½ whole wheat English muffin, toasted
¼ cup egg whites, cooked
1 slice tomato
1 Tbsp low fat cheddar cheese
16oz water
111 Calories

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

Total Calories: 2,054
% Fat: 20.9%
% Saturated Fat: 4.3%
% Carbohydrate: 53%
% Protein: 26%
Sodium: 1,862 mg
Cholesterol: 214.7 mg
Fiber: 31 g
Vitamin A: 177%
Vitamin C: 473%
Calcium: 150%
Iron: 90%
Grains: 6.5 oz
Vegetables: 4 ½ cups
Fruit: 2 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 5.8 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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