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Healthy Menu Ideas for Winter: Menu 28

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 Peanut Butter Oatmeal, Milk

Peanut Butter Oatmeal
Start your day with this delicious and satisfying combination of fresh banana and creamy peanut butter. See Recipe

1 cup (8oz) nonfat milk
469 Calories
Lunch Red Lentil Soup, Roll, Apple, Milk

Red Lentil Soup
Start the new year with this heartwarming, nutritious soup featuring hearty lentils. See Recipe

1 whole wheat roll
1 apple

1 cup (8 oz) nonfat milk
553 Calories
Dinner Herbed Chicken w/Broccoli, Rice, Roll, Milk

Herbed Chicken w/Broccoli
This one-skillet recipe is ready in just 30 minutes and features both fruit and vegetables. See Recipe

1 cup brown rice, cooked
1 whole wheat roll

1 cup (8 oz) nonfat milk
615 Calories
Snack #1 1 sl toast
1 Tbsp natural peanut butter

16 oz water
204 Calories
Snack #2 6 4” celery sticks
1 cup cucumber slices
4 Tbsp hummus
183 Calories

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

Total Calories: 2,024    
% Fat: 21%
% Saturated Fat: 4.3%
% Carbohydrate: 58%
% Protein: 21%
Sodium: 1,567 mg
Cholesterol: 108 mg
Fiber: 39 g
Vitamin A: 259%
Vitamin C: 226%
Calcium: 119%
Iron: 63%
Grains: 6 oz
Vegetables: 3 cups
Fruit: 2 ½ cups
Milk: 3 cups
Meat & Beans: 10 oz

Visit MyPlate.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
  • Salt: <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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