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 Spanish Omelet, Strawberries, Toast

Spanish Omelet
This protein-packed omelet is loaded with flavor and is a great way to start your day. See Recipe

1 cup strawberries
1 slice whole wheat toast

1 cup (8oz) nonfat milk
433 Calories
Lunch Chicken Ratatouille, Roll, Apple

Chicken Ratatouille
You won’t believe how quick and easy this delicious meal is. See Recipe

1 whole wheat roll
1 apple

1 cup (8 oz) nonfat milk
544 Calories
Dinner Turkey Veggie Burgers, Brown Rice, Grapes, Roll

Turkey Veggie Burgers
Cook these burgers in the oven or on the grill. See Recipe

1 whole wheat roll
1 cup brown rice, cooked
½ cup grapes

1 cup (8 oz) nonfat milk
663 Calories
Snack #1 1 cup 0% Greek yogurt
1 tsp honey
1 Tbsp almond slices

16oz water
176 Calories
Snack #2 1 Tbsp peanut butter, natural
1 banana

16oz water
205 Calories

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

Total Calories: 2,021    
% Fat: 13.9%
% Saturated Fat: 2.5%
% Carbohydrate: 58.6%
% Protein: 27.5%
Sodium: 1,678 mg
Cholesterol: 242 mg
Fiber: 45 g
Vitamin A: 110%
Vitamin C: 428%
Calcium: 167%
Iron: 92%
Grains: 6 oz
Vegetables: 7 ½ cups
Fruit: 3 ½ cups
Milk: 4 ½ cups
Meat & Beans: 8.3 oz

Visit ChooseMyPlate.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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