Have A Plant®: The Plant-Forward Eating Guide
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Healthy Menu Ideas for Winter: Menu 33

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 Peach & Pear Cobbler, Milk

Rise and Shine Cobbler
This delicious peach, pear and prune cobbler will give you enough energy to start your day! See Recipe

1 cup (8oz) nonfat milk
303 Calories
Lunch Chicken Vegetable Soup, Roll, Apple, Milk

Grandma’s Chicken Vegetable Soup
Warm up with this hearty and soulful soup. See Recipe

1 dinner roll, whole wheat
1 apple, medium

1 cup (8 oz) nonfat milk
514 Calories
Dinner Honey-Dijon Chicken, Rice, Spinach, Milk

Honey-Dijon Chicken w/Peach Salsa
This zesty dish features a sweet and tangy salsa to finish off the succulent chicken. See Recipe

1 cup brown rice, cooked
1 cup frozen spinach, cooked

1 cup (8 oz) nonfat milk
584 Calories
Snack #1 1 English muffin, whole wheat, toasted
1 Tbsp peanut butter, natural
½ cup banana, sliced

16oz water
287 Calories
Snack #2 1 cup 0% Greek yogurt, plain
¼ granola, low-fat
½ cup blueberries

16oz water
267 Calories
Snack #3 ½ cup baby carrots
2 Tbsp hummus

16oz water
79 Calories

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

Total Calories: 2,034    
% Fat: 13%
% Saturated Fat: 2.5%
% Carbohydrate: 62%
% Protein: 25%
Sodium: 1,920 mg
Cholesterol: 162 mg
Fiber: 40 g
Vitamin A: 734%
Vitamin C: 152%
Calcium: 155%
Iron: 66%
Grains: 6.0 oz
Vegetables: 3 cups
Fruit: 3 ½ cups
Milk: 3 cups
Meat & Beans: 8.0 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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