Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Summer: Menu 21

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 Banana Split Oatmeal, Milk

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Banana Split Oatmeal
Kick up your oatmeal with this quick and easy recipe. The fiber will keep you full and satisfied so you can start your day. See Recipe

1 cup (8oz) nonfat milk

333 Calories
Lunch Tarragon & Turkey Salad, Spinach, Apple, Milk

Tarragon & Turkey Salad
Try making this dish ahead of time then serve it over a bed of baby spinach for added freshness. See Recipe

1 cup fresh baby spinach
1 apple, medium

1 cup (8 oz) nonfat milk
478 Calories
Dinner Spinach-Stuffed Chicken & Rice, Papaya, Roll, Milk

Spinach-Stuffed Chicken & Rice
Dinner is ready in less than 1 hour with this amazing recipe. Try it tonight! See Recipe

½ cup papaya
1 whole wheat roll

1 cup (8 oz) nonfat milk
671 Calories
Snack #1 2 Tbsp hummus
½ cup baby carrots
¼ cup whole, natural almonds

16 oz water
290 Calories
Snack #2 1 cup nonfat (0%) Greek yogurt
½ cup blueberries
¼ cup granola, low-fat

16 oz water
267 Calories

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

Total Calories: 2,039
% Fat: 19.5%
% Saturated Fat: 4%
% Carbohydrate: 59%
% Protein: 22%
Sodium: 1,858 mg
Cholesterol: 192 mg
Fiber: 40 g
Vitamin A: 609%
Vitamin C: 222%
Calcium: 180%
Iron: 62%
Grains: 6.5 oz
Vegetables: 2 ½ cups
Fruit: 3 ¼ cups
Milk: 5 cups
Meat & Beans: 6.5 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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