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 Red, White & Blue Smoothie w/Bagel

¼ cup raspberries
¼ cup blueberries
¼ cup blackberries
½ cup vanilla yogurt, low-fat
1 cup (8 oz) milk, low-fat
4 ice cubes

½ (2 oz) whole wheat bagel
1 Tbsp apple butter
444 calories
Lunch Apple & Almond Salad w/Hummus & Carrots

1 ½ cups greens (Romaine, spinach, spring mix, etc.)
½ medium apple, cubed
¼ cup almonds, slivered
¼ cup mozzarella cheese, part-skim, shredded
2 Tbsp salad dressing, low-fat

½ cup hummus
1 cup carrots
16 oz water
605 calories
Dinner Grilled Chicken w/Grilled Vegetable Packets, Texas Toast & Milk
3 oz chicken breast, seasoned and grilled
1 ¾ cups grilled vegetable packets (create your own or see recipe)
1 slice Texas toast
1 cup (8 oz) milk, low-fat
527 calories
Snack #1 Grilled Watermelon Watch Video
2 slices (1/16 of melon) watermelon, grilled
172 calories
Snack #2 Graham Crackers, Peanut Butter & Banana Sandwiches
2 large rectangle graham crackers, plain or cinnamon
1 Tbsp peanut butter, low-sodium
¼ medium banana, sliced

Split crackers in half. Layer peanut butter and banana on half of graham cracker, then make a sandwich with the other half. Makes 2 sandwiches.
239 calories

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

Total Calories: 1,987
% Fat: 29%
% Saturated Fat: 7%
% Carbohydrate: 52%
% Protein: 19%
Sodium: 2, 088 mg
Cholesterol: 123 mg
Fiber: 37 g
Vitamin A: 242%
Vitamin C: 176%
Calcium: 143%
Iron: 74%
Grains: 5 oz
Vegetables: 4 ½ cups
Fruit: 5 ¾ cups
Milk: 3 ¼ cups
Meat & Beans: 10 oz

Visit MyPyramid.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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