Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Summer: Menu 26

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, Yogurt, Milk

Fruity Homemade Oatmeal
Breakfast is ready in 15 minutes with this hearty, and heart-healthy, dish. See Recipe

½ cup (4oz) low-fat vanilla yogurt
1 cup (8oz) nonfat milk
388 Calories
Lunch Healthy Burger, Apples

Healthy Burger
Try this lighter version of a classic summer meal. Skip the cheese, and add fresh fruit and veggies for flavor and fiber. See Recipe

1 cup sliced apples
16 oz water
477 Calories
Dinner Seared Cod, Brown Rice, Summer Squash

Seared Cod w/Pineapple Slaw
Pan seared cod pairs beautifully with this fresh pineapple slaw. The citrus juices add tons of flavor without adding calories. See Recipe

1 cup brown rice
1 cup summer squash, steamed

1 cup (8 oz) nonfat milk
646 Calories
Snack #1 Whole Wheat Toast, Peanut Butter, Carrots

1 slice whole wheat toast w/ 2 Tbsp natural peanut butter

½ cup carrots
8oz water
154 Calories
Snack #2 Strawberry Sundae Salad

Strawberry Sundae Salad
You can use any berries in this light and refreshing snack! See Recipe

8oz water
183 Calories
Snack #3 Low-Fat Vanilla Ice Cream, Bran Cereal, Peaches

½ cup low-fat vanilla ice cream w/½ cup bran cereal and ½ cup sliced peaches

8oz water
204 Calories

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

Total Calories: 2,052    
% Fat: 20.4%
% Saturated Fat: 4%
% Carbohydrate: 55.5%
% Protein: 24%
Sodium: 1,742.7 mg
Cholesterol: 159 mg
Fiber: 40 g
Vitamin A: 350%
Vitamin C: 408%
Calcium: 130%
Iron: 93%
Grains: 6.3 oz
Vegetables: 3 ¼ cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 9.5 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
  • Salt: <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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