Have a Plant: Fruits & Veggies for Better Health

 

These healthy menus are 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).

Menu Ideas for Spring

Spring Menu 1
Breakfast Waffles w/Peanut Butter, Bananas & 100% Juice
Lunch Garden Salad w/Crackers, Cheese & Diet Soda
Dinner Winter Squash & Kale Risotto w/Pine Nuts, Broccoli, Dinner Roll & Milk
Snacks Cottage Cheese w/Pineapple Chunks, Tangerine w/Cheese Stick & Almonds w/Granola
See Recipes & Nutrition Info for this Menu
St. Patrick’s Day Healthy Menu Idea
Breakfast Shamrock Smoothie w/Toast & Peanut Butter
Lunch Tuna Fish Sandwich w/Apricot & Pretzels
Dinner Grape & Cabbage Stir Fry w/Chicken, Roasted Potatoes & Milk
Snacks Greek Yogurt w/Granola, Popcorn & Green Apple w/String Cheese
See Recipes & Nutrition Info for this Menu
Spring Menu 3
Breakfast Oatmeal w/Strawberries & Coffee
Lunch Roast Beef Pita w/Apple & Milk
Dinner Shrimp & Vegetable Stir Fry
Snacks Ants On a Log w/Milk, Berry Good Milkshakes
See Recipes & Nutrition Info for this Menu
Spring Menu 4
Breakfast Cereal & Milk w/Banana, Apricot & 100% Juice
Lunch Cheese & Bean Quesadillas w/Carrots
Dinner Salmon w/Broccoli, Brown Rice w/Almonds & Milk
Snacks Strawberries w/String Cheese, Cucumbers & Celery w/Hummus
See Recipes & Nutrition Info for this Menu
Spring Menu 5
Breakfast Peanut Butter & Banana Smoothie w/Bagel
Lunch Apple & Walnut Salad w/Orange
Dinner 3-Bean Chili w/Chunky Tomatoes, Rice & Milk
Snacks Avocado, Tomato & Lettuce Sandwich, Baby Carrots & Vanilla Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Spring Menu 6
Breakfast Apricot Yogurt Parfait w/Toast & 100% Juice
Lunch Vegetable & Bean Wrap w/Honeydew & Baked Chips
Dinner Grilled Cheese & Tomato Sandwich, Salad & Milk
Snacks Mango w/Greek Yogurt, Rice Cakes w/Baby Carrots, Bean Dip w/Tortilla Chips
See Recipes & Nutrition Info for this Menu
Spring Menu 7
Breakfast Oatmeal w/Apples, Mangos, Almonds & 100% Juice
Lunch Strawberry & Walnut Salad, Toast, Milk
Dinner Ham & Asparagus w/Lemon Sauce, Cranberry Relish, Roll
Snacks Soybeans, Pocket Fruit Pies & Milk
See Recipes & Nutrition Info for this Menu
Spring Menu 8
Breakfast French Toast w/Peaches & Milk
Lunch Grilled Chicken Sandwich w/Apple & Milk
Dinner Spaghetti w/Spinach, Broccoli, Mushrooms & Dinner Roll
Snacks Cottage Cheese w/Jicama & Almonds
See Recipes & Nutrition Info for this Menu
Spring Menu 9
Breakfast Waffles & Peanut Butter w/Fruit Salad & Milk
Lunch Chicken & Fruit Salad Sandwich w/Carrots
Dinner Steak & Spinach Salad w/Milk
Snacks Popcorn & Granola w/Almonds
See Recipes & Nutrition Info for this Menu
Spring Menu 10
Breakfast Strawberries, Yogurt & Granola w/100% Juice
Lunch Peanut Butter & Honey Sandwich w/Apple, String Cheese & Milk
Dinner Grilled Salmon & Veggie Pockets w/Brown Rice
Snacks Farmers Market Salsa w/Baked Tortilla Chips, Celery Stalks & Baby Carrots, Chocolate Milk
See Recipes & Nutrition Info for this Menu
Spring Menu 11
Breakfast Peanut Butter, Walnut & Apple Wrap w/Milk
Lunch Hummus & Vegetable Pita w/Carrots & 100% Juice
Dinner Bowtie Pasta w/Chicken, Broccoli w/Feta, Milk
Snacks Oatmeal w/Strawberries & Blueberries, Cinnamon Graham Crackers
See Recipes & Nutrition Info for this Menu
Spring Menu 12
Breakfast Oatmeal w/Blueberries & 100% Juice
Lunch Garden Salad w/Crackers, Cheese & Diet Soda
Dinner Turkey Burger w/Fruit Salad & Wow-y Maui Pasta Salad
Snacks Baby Carrots w/Vegetable Dip & Red, White & Blue Watermelon Sundaes w/Milk
See Recipes & Nutrition Info for this Menu
Spring Menu 13
Breakfast Waffles w/Peanut Butter, Bananas & 100% Juice
Lunch Avocado Garden Salad w/Black Bean Soup, Apple & Milk
Dinner Salmon w/Brown Rice with Almonds & Broccoli
Snacks Mini Pizza Bagel, Bell Peppers w/Ranch Dressing/Vegetable Dip & Goldfish
See Recipes & Nutrition Info for this Menu
Spring Menu 14
Breakfast Buckwheat Pancakes, Strawberries, Honeydew, Milk
Lunch Peanut Butter & Honey Sandwich, Apple, String Cheese, Milk
Dinner Steak & Spinach Salad, Milk
Snacks Pistachios, Bell Peppers & Broccoli Florets w/Ranch Dressing
See Recipes & Nutrition Info for this Menu
Spring Menu 15
Breakfast Power Gold Smoothie, Whole Wheat Waffles w/Chocolate Hazelnut Spread & Almonds
Lunch Chicken & Vegetable Pita, Cottage Cheese w/Pineapples, 100% Juice
Dinner Curried Shrimp in Carrot Nest, Peanuts & Peas Rice, Milk
Snacks Very Veggie Snack Pizza, Pear w/Mozzarella String Cheese
See Recipes & Nutrition Info for this Menu
Spring Menu 16
Breakfast Egg White Omelet, Pineapples, 100% Grapefruit Juice
Lunch Hummus, Apple & Spinach Wrap, Carrots, String Cheese
Dinner Steak, Pineapple-Apple Greens w/Feta, Rice Pilaf, Milk
Snacks Popcorn, Fruit Crisp w/Vanilla Ice Cream
See Recipes & Nutrition Info for this Menu
Spring Menu 17
Breakfast Poached Egg Sandwich, Peaches, Milk
Lunch Pita Pocket, Carrots w/Hummus
Dinner Roasted Turkey, Baked Asparagus w/Parmesan Cheese, Pineapple Salad, Raisin Bread, Milk
Snacks Popcorn, Lychees Fruit Salad & Tropical Fruit Smoothie, Strawberry Rhubarb Compote
See Recipes & Nutrition Info for this Menu
Spring Menu 18
Breakfast Peanut Butter, Walnut & Apple Wrap, Milk
Lunch Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad
Dinner Bowtie Pasta w/Chicken, Broccoli & Feta, Milk
Snacks Salsa w/Baked Tortilla Chips, Vanilla Ice Cream w/Strawberries, Kiwifruit & Blueberries
See Recipes & Nutrition Info for this Menu
Spring Menu 19
Breakfast Oatmeal w/Blueberries & Walnuts, 100% Juice
Lunch Garden Salad, Honeydew, Milk
Dinner Turkey Burger, Fruit Salad, Pasta Salad
Snacks Greek Yogurt w/Dried Cranberries & Whole Grain Cereal
See Recipes & Nutrition Info for this Menu
Spring Menu 20
Breakfast Fried Egg Sandwich, Greek Yogurt, 100% Juice
Lunch Cheese Quesadilla, Carrots & Cucumbers w/Mexican Dip
Dinner Strawberry & Pecan Salad, Apple Sauce, Milk
Snacks Florida Sunshine Shake, Almonds & Dried Cranberries
See Recipes & Nutrition Info for this Menu
Spring Menu 21
Breakfast Kiwi & Strawberry Parfait, Bagel w/Peanut Butter, 100% Juice
Lunch Mozzarella & Tomato Wrap, Vegetable Soup, Milk
Dinner Salmon, Asparagus, Rice Pilaf, Milk
Snacks Fava Beans Salad, Baby Carrots
See Recipes & Nutrition Info for this Menu
Spring Menu 22
Breakfast Avocado-Melon Breakfast Smoothie, English Muffin w/Cheese & Tomato
Lunch Peanut Butter & Dried Apricot Sandwich, Carrots & Bell Peppers w/Hummus, 100% Juice
Dinner Pork Chops w/Mandarin Orange Salsa, Milk
Snacks Barbados Cherries, Mushroom Bruschetta
See Recipes & Nutrition Info for this Menu
Spring Menu 23
Breakfast English Muffin w/Egg Whites, Banana, Milk
Lunch Turkey Panini, Carrots, Milk
Dinner Pork Chops, Broccoli, Roll, Milk
Snacks Tuna Veggie Antipasto, Greek Yogurt w/Raspberries
See Recipes & Nutrition Info for this Menu
Spring Menu 24
Breakfast Avocado Melon Smoothie, Toast
Lunch Salad, Chicken Breast, Roll, Milk
Dinner Stir Fry, Pork Tenderloin, Roll, Potato, Milk
Snacks Apple & Cheese, Greek Yogurt w/Almonds & Peanut Butter, English Muffin w/Cottage Cheese
See Recipes & Nutrition Info for this Menu
Spring Menu 25
Breakfast Tomato & Garlic Omelet, Orange, Milk
Lunch Asian Apple-Chicken Salad, Roll, Banana, Milk
Dinner Penne Pasta Pomodoro, Roll, Apple, Milk
Snacks Greek Yogurt w/Almonds & Peanut Butter, Almonds
See Recipes & Nutrition Info for this Menu
Spring Menu 26
Breakfast Peanut Butter Oatmeal, Milk
Lunch Chicken Salad, Rice, Apple, Milk
Dinner Penne Shrimp & Broccoli, Orange, Milk
Snacks Baby Carrots w/Peanut Butter, Mozarella String Cheese w/Blueberries
See Recipes & Nutrition Info for this Menu
Spring Menu 27
Breakfast Egg Whites & Avocado on English Muffin, Grapefruit, Milk
Lunch Smoked Turkey Salad, Roll, Banana, Milk
Dinner Chicken w/Fava Beans & Artichokes, Rice, Milk
Snacks Hummus w/Baby Carrots & Pita, Toast w/Peanut Butter
See Recipes & Nutrition Info for this Menu
Spring Menu 28
Breakfast Blueberry Pancakes w/Peanut Butter, Milk
Lunch Healthy Burger, Apple, Milk
Dinner Fish Stir-Fry, Mango, Milk
Snacks Toast w/Peanut Butter, Greek Yogurt w/Baby Carrots
See Recipes & Nutrition Info for this Menu
Spring Menu 29
Breakfast Egg White & Tomato on English Muffin, Banana, Milk
Lunch European Salad, Roll, Apple, Milk
Dinner Seared Cod w/Pineapple Slaw, Rice, Spinach, Milk
Snacks Greek Yogurt w/Peanut Butter & Granola, Almonds
See Recipes & Nutrition Info for this Menu
Spring Menu 30
Breakfast Tomato & Garlic Omelet, Banana, Milk
Lunch Chicken & White Bean Salad, Roll, Apple, Milk
Dinner Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk
Snacks Whole Wheat Toast w/Peanut Butter, Almonds, Baby Carrots w/Hummus
See Recipes & Nutrition Info for this Menu
Spring Menu 31
Breakfast Banana Split Oatmeal, Milk
Lunch Chicken Stir Fry, Roll, Milk
Dinner Chicken Florentine, Broccoli, Apple, Milk
Snacks Greek Yogurt w/Blueberries & Granola, Whole Wheat Toast w/Peanut Butter & Banana
See Recipes & Nutrition Info for this Menu
Spring Menu 32
Breakfast Cereal, Milk, Banana, Fruit Juice
Lunch Sirloin w/Roasted Vegetable Salad, Milk
Dinner Honey-Dijon Chicken w/Peach Salsa, Rice, Apple, Roll, Milk
Snacks Celery Sticks w/Peanut Butter, Baby Carrots w/Hummus & English Muffin
See Recipes & Nutrition Info for this Menu
Spring Menu 33
Breakfast Peanut Butter Oatmeal, Milk
Lunch Chicken Salad, Rice, Roll, Apple, Milk
Dinner Chicken & Broccoli Alfredo, Spinach, Roll, Orange, Milk
Snacks Baby Carrots w/Mozzarella String Cheese, Greek Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Spring Menu 34
Breakfast Omelet, Toast, Orange, Milk
Lunch Tuna Pasta Salad, Roll, Apple, Milk
Dinner Grilled Asparagus & Shrimp Quinoa Salad, Grapes, Milk
Snacks Almonds, Baby Carrots w/Peanut Butter
See Recipes & Nutrition Info for this Menu
The Simple Menu
Breakfast Banana Split Oatmeal w/Almonds
Lunch Twice Baked Sweet Potato, New Wave Chicken Salad Wrap, Pretzels
Dinner Bouillabaisse, Mixed Green Salad w/Oranges & White Beans, Dinner Roll
Snacks Blueberries w/Cottage Cheese, Celery Sticks w/Hardboiled Egg, Fruit Skewers w/Yogurt Dip
See Recipes & Nutrition Info for this Menu
St. Patrick’s Day Menu
Breakfast Asparagus Frittata, Broiled Tomato Half, Toast
Lunch Spinach Salad w/Apples & Eggs, Easy Vegetable Soup
Dinner Oven-Baked Salmon w/Snow Peas, Roasted Red Potatoes
Snacks Cottage Cheese w/Green Apple, Simple Guacamole w/Baby Carrots & Crackers, Green Grapes
See Recipes & Nutrition Info for this Menu
Spring Fever Menu
Breakfast Symphony of Fruit Pizza
Lunch Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette
Dinner BBQ Chicken Breast, Springtime Skillet, Cauliflower w/Paprika-Garlic Sauce
Snacks Greek Yogurt w/Almonds, Bookworm Apple Bark, Frosty Orangeliciousness
See Recipes & Nutrition Info for this Menu
Spring Menu 35
Breakfast Strawberry Banana Smoothie, English Muffin
Lunch Governor’s Black Bean Soup, Chicken Vegetable Salad Sandwich
Dinner Chicken Tortas
Snacks Fresh Orange Compote w/Granola, Carrot Tuna Vegetable Dip, Blueberry-Pineapple Parfaits
See Recipes & Nutrition Info for this Menu
7 Healthy Lunch Ideas
Lunch #1 Apple Turkey Gyro, Cucumber Slices, Pretzels
Lunch #2 Italian Pasta Salad w/Chicken, Apple
Lunch #3 Baked Potato Primavera w/Tuna
Lunch #4 Zesty Tomato Soup, Vegetable Quesadilla w/Black Beans
Lunch #5 Mushroom Barley Soup, Turkey & Apple Panini
Lunch #6 Mandarin Orange & Spinach Salad w/Quinoa & Chicken, Greek Yogurt w/Berries
Lunch #7 Spinach Potato Pancakes, Vegetable Frittata, Dinner Roll
See Recipes & Nutrition Info for this Menu
7 Healthy Dinners for Spring
Dinner #1 Grilled Chicken, Galloping Good Eggplant, Rice
Dinner #2 Steak w/Sautéed Onions, Vegetable Focaccia
Dinner #3 Salmon, Spring Salad w/Purslane & Honey Dressing, Berry Bread Pudding
Dinner #4 Pork Tenderloin, Tasty Tots, Applesauce
Dinner #5 Brown Rice w/Sizzling Chicken & Vegetables, Quick Green Beans
Dinner #6 30-Minute Taco Salad w/Avocado, Corn, Power Gold Smoothie
Dinner #7 Fiesta Frescada Lettuce Wraps & Bellafina Boats, Spicy Black Beans
See Recipes & Nutrition Info for this Menu
7 Days of Healthy Snacks
Snack #1 Blueberries + Hardboiled Egg, Hummus + Baby Carrots, Peaches w/Whipped Topping + Almonds
Snack #2 Banana, Celery Sticks w/Ranch Dressing + Almonds, Vanilla Yogurt + Raspberries
Snack #3 Crunchy Apple Treasure, Fruit Slush + Crackers, Popcorn + Cranberries
Snack #4 Whole-Grain Cereal + Strawberries, Bell Pepper + Cashews, Symphony of Fruit Pizza
Snack #5 Persimmon + Cottage Cheese, Carrot Tuna Vegetable Dip, Bookworm Apple Bark
Snack #6 Cantaloupe + Pretzels, Tomatoes + Cheese Stick, Dates stuffed w/Almonds
Snack #7 Grapes, English Muffin + Mozzarella Cheese w/Carrots, Apple Chips + Popcorn
See Recipes & Nutrition Info for this Menu
Spring Dinner Party Menu
Beverage Ice Tea w/Lemon
Appetizer Mushroom Bruschetta
Dinner Avocado Garden Salad w/Grilled Chicken, Healthy Fruit Salad
Dessert Banana Split
See Recipes & Nutrition Info for this Menu
A Kid-Friendly Weekend Menu
Saturday
Breakfast Banana Berry Pancakes w/Nut Butter
Lunch Tuna Apple Salad Sandwich, Oven Wedge Fries
Dinner Enchilada Rice, Broccoli Vegetable Medley, Mango
Snacks Cucumber Canoes, Cheese Stick w/Granola Bar & Carrot Sticks, Quick & Easy Microwave Apples
Sunday
Breakfast Banana Split Oatmeal, Orange Delight Juice
Lunch T-Rex Tortilla Pizza, Governor’s Black Bean Soup
Dinner Green Peas, Potatoes & Ham, Arugula & Red Onion Salad, Spicy Green Bean Salad
Snacks Bookworm Apple Bark, Peanut Hummus & Vegetables, Frosty Orangeliciousness
See Recipes & Nutrition Info for this Menu
The Best Backyard BBQ Ever!
Breakfast Broccoli Omelet, Toast, Orange Juice
Lunch Raisin Waldorf Salad Stuffed Pita w/Lettuce, Baked Carrot Fries w/Cumin
Dinner Roasted Corn Salsa & Chips, Grilled Potato Kabob’s w/Lemon-Herb Drizzle, Fruited Romaine Salad
Snacks Greek Yogurt w/Strawberries, Incredible Edible Veggie Bowls, Fresh Peaches w/Whipped Topping
See Recipes & Nutrition Info for this Menu
5 Fresh Ideas For Weeknight Dinners
Dinner #1 Broiled Cod, Warm Brussel Sprouts Salad, Applesauce
Dinner #2 Turkey Veggie Burger, Sweet Potato Fries
Dinner #3 Rotisserie Chicken, Green Beans, Peaches
Dinner #4 Potato Spinach Lasagna, Mixed Berries
Dinner #5 Beef and Veggie Stir Fry, Brown Rice
See Recipes & Nutrition Info for this Menu
5 Get Outside & Enjoy Summer Breakfast Ideas!
Breakfast #1 Whole Wheat Avocado Toast, Pineapple Chunks
Breakfast #2 Eggy Veggie Boat
Breakfast #3 Waffles & Strawberries, Turkey Sausage
Breakfast #4 Cucumber English Muffin
Breakfast #5 Fruit & Nut Yogurt Sundae
See Recipes & Nutrition Info for this Menu

Daily Recommendations for a Healthy, Balanced Diet

  • 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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