Have a Plant: Fruits & Veggies for Better Health

Healthy Menu Ideas for Winter: Menu 35

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/Fruit & Nuts, Milk

Heartwarming Oatmeal w/Fruit & Nuts
If you don’t care for dates, try adding prunes or dried apricots to this oatmeal recipe instead. See Recipe

1 cup (8oz) nonfat milk
359 Calories
Lunch Sirloin w/Roasted Vegetable Salad, Apple, Milk

Sirloin w/Roasted Vegetable Salad
This hearty main dish salad will keep you satisfied throughout the day. See Recipe

1 apple
1 cup (8 oz) nonfat milk
744 Calories
Dinner Rosemary Lemon Chicken w/Vegetables, Rice, Orange, Milk

Rosemary Lemon Chicken w/Vegetables
Rosemary and lemon are a classic pairing and accent the chicken beautifully in this meal. See Recipe

1 cup brown rice, cooked
1 orange

1 cup (8 oz) nonfat milk
637 Calories
Snack #1 1 mozzarella string cheese, low-moisture, part skim
½ cup grapes

16oz water
135 Calories
Snack #2 6, 4-inch long celery sticks
1 Tbsp peanut butter, natural

16oz water
104 Calories

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

Total Calories: 1,979    
% Fat: 24.5%
% Saturated Fat: 7%
% Carbohydrate: 54%
% Protein: 21%
Sodium: 1,471 mg
Cholesterol: 178 mg
Fiber: 33 g
Vitamin A: 489%
Vitamin C: 279%
Calcium: 133%
Iron: 58%
Grains: 6.0 oz
Vegetables: 3 ⅓ cups
Fruit: 3 cups
Milk: 3 ½ cups
Meat & Beans: 6.8 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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