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 Fruity Oatmeal, Milk

Fruity Homemade Oatmeal
Try adding some of your favorite fruits to this delicious breakfast! See Recipe

1 cup (8oz) nonfat milk
359 Calories
Lunch Salad Nicoise, Roll, Apple, Milk

Salad Nicoise
Need a vegetarian-friendly version of this dish? Swap the tuna for any type of bean, such as garbanzo. See Recipe

1 roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
614 Calories
Dinner Pork Chops, Roll, Milk

Pork Chops w/Mandarin Orange Salsa
This dish is a perfect balance of sweet and savory. See Recipe

1 roll, whole wheat
1 cup (8 oz) nonfat milk
646 Calories
Snack #1 1 sl toast, whole wheat
1 Tbsp peanut butter, natural
½ banana, sliced

16oz water
230 Calories
Snack #2 1 cup Greek yogurt, nonfat
¼ cup granola, low-fat

16oz water
225 Calories

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

Total Calories: 2,074    
% Fat: 14%
% Saturated Fat: 3%
% Carbohydrate: 62%
% Protein: 24%
Sodium: 1,740 mg
Cholesterol: 153 mg
Fiber: 39 g
Vitamin A: 325%
Vitamin C: 424%
Calcium: 159%
Iron: 74%
Grains: 6 oz
Vegetables: 3 ¾ cups
Fruit: 4 cups
Milk: 4 cups
Meat & Beans: 6.2 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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