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 Scrambled Eggs w/Pineapple, Toast, Milk

2 eggs, scrambled 
1/4 cup low-fat milk
1/8 cup low-fat cheese
1/8 cup tomatoes, diced
1/8 cup baby spinach leaves

1/2 cup pineapple, cubed
2 slices whole wheat bread, toasted
1 cup (8 oz) low-fat milk
520 calories
Lunch Grilled Chicken Sandwich w/Side Salad, Milk

1 grilled chicken sandwich w/lettuce, tomato & onions (fast food)
1 small side salad
2 Tbsp salad dressing, low-fat
1 cup (8 oz) skim milk
508 calories
Dinner Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries

1 1/2 cups romaine lettuce, shredded
3/4 cup kidney beans, low-sodium, rinsed and drained
1/4 cup onion, red, chopped
1/4 cup radishes, chopped
1/4 cup almonds, chopped
2 Tbsp salad dressing, low-fat

1 small (2 1/2 inches) whole wheat dinner roll
1 tsp butter

1/2 cup cherries
1/2 cup blueberries
16 oz water or unsweetened tea
563 calories
Snack #1 1 medium banana 16 oz water 110 calories
Snack #2 Berry Good Milkshakes

Berry Good Milkshakes
A simple blend of frozen berries, low-fat ice cream and skim milk—ready in less than 2 minutes! See Recipe
240 calories
Snack #3 1 cup baby carrots
16 oz water
53 calories

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

Total Calories: 1,993
% Fat: 23%
% Saturated Fat: 7%
% Carbohydrate: 56%
% Protein: 21%
Sodium: 2,298 mg
Cholesterol: 463 mg
Fiber: 49 g
Vitamin A: 256%
Vitamin C: 181%
Calcium: 168%
Iron: 80%
Grains: 7 ½ oz
Vegetables: 3 cups
Fruit: 3 ¼ cups
Milk: 3 ½ cups
Meat & Beans: 8 ¾ 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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