Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Summer: Menu 25

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 English Muffin w/Egg Whites, Banana, Milk

1 whole wheat English muffin, toasted
½ cup egg whites, cooked
2 slices tomato
2 Tbsp low fat cheddar cheese

1 banana, medium
1 cup (8oz) nonfat milk
410 Calories
Lunch Shrimp Salad Sandwich, Apple, Milk

Shrimp Confetti Salad Sandwich w/Grapes
Enjoy this sweet and savory sandwich for lunch or dinner! See Recipe

1 apple, cored and sliced
1 cup (8 oz) nonfat milk
508 Calories
Dinner Chicken & Potato Grill, Pineapple, Roll, Milk

Chicken & Potato Fiesta Grill
Enjoy al fresco dining this summer with this delicious grilled meal. See Recipe

1 cup pineapple chunks
1 whole wheat roll

1 cup (8 oz) nonfat milk
744 Calories
Snack #1 ¼ cup whole natural almonds
1 Tbsp raisins

16oz water
246 Calories
Snack #2 4 4” celery sticks
1 Tbsp natural peanut butter, reduced fat
1 Tbsp semi-sweet chocolate chips

16oz water
153 Calories

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

Total Calories: 2,061    
% Fat: 17.6%
% Saturated Fat: 3.3%
% Carbohydrate: 29%
% Protein: 23%
Sodium: 1,668 mg
Cholesterol: 303 mg
Fiber: 64 g
Vitamin A: 264%
Vitamin C: 292%
Calcium: 179%
Iron: 96%
Grains: 11 oz
Vegetables: 5 ¾ cups
Fruit: 3 ½ cups
Milk: 3 cups
Meat & Beans: 16 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.

Back to Menu

This Week’s Healthy Menu Idea Archive

Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories