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 Breakfast Pizza w/Eggs & Milk

Breakfast Pizza
1- 6” whole wheat pancake
¼ cup Greek yogurt, plain, low-fat
1 tsp sugar
1 tsp cinnamon
¼ cup pear, sliced
¼ cup kiwi, peeled, sliced
Layer ingredients and slice like a pizza.

1 egg, scrambled
¼ cup milk
Pinch of salt and pepper

1 ½ cups (12 oz) skim milk

414 calories
Lunch Broccoli Mandarin Orange Salad w/Peanut Butter & Honey Sandwich & Milk

Broccoli Mandarin Orange Salad 
This is a tasty combination of beef, tangerines, broccoli, tangy sauces, rice and garlic. Check out our Mandarin Beef Stir Fry recipe.

2 slices whole wheat bread
1 Tbsp peanut butter, low-sodium
2 tsp honey

1 cup (8 oz) skim milk
443 calories
Dinner Cabbage Roll Casserole w/Garden Salad & Dinner Roll

Cabbage Roll Casserole 
This is a combination of cabbage, lean ground turkey, onions, garlic and other spices. Check out our Cabbage Roll Casserole recipe.

2 cups garden salad (lettuce and other vegetables of your choice)
2 Tbsp balsamic dressing, low-fat

1 whole wheat dinner roll
1 tsp butter

16 oz unsweetened tea or diet drink of your choice
449 calories
Snack #1 ¾ cup pineapple, canned in 100% juice
½ cup cottage cheese, low-fat
10 mini pretzel twists
16 oz water
198 calories
Snack #2 ¼ cup hummus
1 cup broccoli, carrots and cauliflower
16 oz water
191 calories
Snack #3 1 oz (approximately 24) almonds
½ cup raisins or cranberries (dried)
16 oz water
387 calories

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

Total Calories: 2,025
% Fat: 24.5%
% Saturated Fat: 5%
% Carbohydrate: 55%
% Protein: 20.5%
Sodium: 2, 180 mg
Cholesterol: 287 mg
Fiber: 38 g
Vitamin A: 195%
Vitamin C: 318%
Calcium: 144%
Iron: 82%
Grains: 6 oz
Vegetables: 4 ½ cups
Fruit: 2 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 8 ¼ 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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