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 Oatmeal w/Blackberries & Raspberries, 100% Juice
1 cup oatmeal, quick oats
½ cup (4 oz) low-fat milk
½ cup raspberries
½ cup blackberries

1 cup (8 oz) 100% juice
516 calories
Lunch Tuna Salad Sandwich w/Grapes & Peanuts, Milk

3 oz tuna, canned in water, drained
1 ½ Tbsp mayonnaise, low-fat
¼ cup celery, chopped
¼ cup onion, chopped
1 slice whole wheat bread

1 cup grapes ¼ cup peanuts, dry roasted, unsalted 1 cup (8 oz) low-fat milk
688 calories
Dinner Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk

Grilled Eggplant & Tomato Sandwich
Fire up the grill for this tasty combination of eggplant and tomatoes coated with olive oil, garlic, fresh basil, and crumbled feta cheese. See Recipe

1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts)
2 Tbsp salad dressing, low-fat
1 cup (8 oz) low-fat milk
462 calories
Snack #1 1 cup cherries
16 oz water
100 calories
Snack #2 1 string cheese, low-fat
1 medium Asian pear
16 oz water
131 calories
Snack #3 ½ cup edamame, steamed and lightly salted
16 oz water
100 calories

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

Total Calories: 1,997
% Fat: 27%
% Saturated Fat: 6%
% Carbohydrate: 54%
% Protein: 19%
Sodium: 1,657 mg
Cholesterol: 79 mg
Fiber: 42 g
Vitamin A: 113%
Vitamin C: 230%
Calcium: 136%
Iron: 80%
Grains: 6 ¾ oz
Vegetables: 4 ½ cups
Fruit: 4 ¾ cups
Milk: 3 cups
Meat & Beans: 8 ¼ 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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