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/Strawberries, Coffee

1 cup oatmeal
½ cup (4 oz) low-fat milk
1 cup strawberries, sliced
2 cups (16 oz) coffee w/skim milk & sweetener
409 calories
Lunch Roast Beef Pita w/Apple, Milk

1-6” whole wheat pita
2 oz roast beef, lean, thinly sliced
½ cup Romaine lettuce, shredded
½ cup peppers, sliced
¼ cup onion, chopped
1 ½ tsp mayonnaise, low-fat

1 medium apple
1 cup (8 oz) low-fat milk
490 calories
Dinner Skillet Lasagna w/Corn & Summer Squash

Skillet Lasagna
Forget the meat! This veggie lasagna is sure to be a hit at the dinner table tonight! This recipe calls for zucchini, mushrooms, parsley and three kinds of low-fat cheeses—ready in 40 minutes! See Recipe

1 small corn cob, steamed
1 cup summer squash, sliced and sautéed
16 oz water or unsweetened tea
382 calories
Snack #1 Ants On a Log w/Milk

Ants On a Log
2 celery stalks, cut in half
2 Tbsp peanut butter, low-sodium
1/8 cup raisins
Fill center or celery with peanut butter, then place raisins (the ‘ants’) on the peanut butter part of the celery.

1 cup (8 oz) low-fat milk
374 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 ¾ oz (approximately 40 kernels) pistachios, salted
16 oz water
128 calories

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

Total Calories: 2,023
% Fat: 26%
% Saturated Fat: 7%
% Carbohydrate: 56%
% Protein: 18%
Sodium: 1,339 mg
Cholesterol: 103 mg
Fiber: 49 g
Vitamin A: 103%
Vitamin C: 396%
Calcium: 144%
Iron: 86%
Grains: 7 oz
Vegetables: 4 ½ cups
Fruit: 4 cups
Milk: 3 ¾ cups
Meat & Beans: 5 ½ 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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