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).

Weekly Menu Ideas for Summer: This Week's Menu. Fruits And Veggies More Matters.org
Summer Menu 1
Breakfast Spinach, Tomato & Feta Omelet w/English Muffin, Milk
Lunch 3-Bean Dip w/Whole Wheat Pita, Carrots, Milk
Dinner Salmon & Berries Salad w/Dinner Roll, Milk
Snacks Asian Pear, String Cheese w/Peaches & Strawberry Shortcake
See Recipes & Nutrition Info for this Menu
Summer Menu 2
Breakfast Whole Grain Cereal w/Banana & Peach Smoothie
Lunch Garden Salad w/Cantaloupe & Milk
Dinner Eggplant Bruschetta w/Whole Wheat Pasta, Roll, Green Beans & Milk
Snacks Fruit Compote, Trail Mix & Edamame
See Recipes & Nutrition Info for this Menu
Summer Menu 3
Breakfast Yogurt, Peaches & Granola, 100% Juice
Lunch Avocado, Tomato & Lettuce Sandwich, Grapes & Carrots
Dinner Pear Bistro Salad & Italian Bread, Milk
Snacks Berry Plum Salad w/Milk, Peanut Butter w/Crackers, Granola Bar
See Recipes & Nutrition Info for this Menu
Summer Menu 4
Breakfast Red, White & Blue Smoothie w/Bagel
Lunch Apple & Almond Salad w/Hummus & Carrots
Dinner Grilled Chicken w/Grilled Vegetable Packets, Texas Toast & Milk
Snacks Grilled Watermelon, Graham Crackers, Peanut Butter & Banana Sandwiches
See Recipes & Nutrition Info for this Menu
Summer Menu 5
Breakfast Oatmeal w/Blackberries & Raspberries, 100% Juice
Lunch Tuna Salad Sandwich w/Grapes & Peanuts, Milk
Dinner Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk
Snacks Cherries, String Cheese w/Asian Pear, Edamame
See Recipes & Nutrition Info for this Menu
Summer Kid-Friendly Menu
Breakfast Banana Berry Pancakes w/Pears, Milk
Lunch Peanut Butter & Honey Sandwich, Carrots & Grapes, 100% Juice
Dinner Technicolor Vegetable Pizzas w/Spaghetti, Milk
Snacks Grapefruit Fizz w/String Cheese, Yogurt, Cucumbers & Cherry Tomatoes w/Hummus
See Recipes & Nutrition Info for this Menu
Summer Menu 7
Breakfast French Toast w/Jackfruit, 100% Juice
Lunch Apple Chicken Stir Fry w/Sliced Pears, Milk
Dinner Spinach Salad & Baked Potato
Snacks Vanilla Yogurt w/Granola & Blueberries
See Recipes & Nutrition Info for this Menu
Summer Menu 8
Breakfast Scrambled Eggs w/Pineapple, Toast, Milk
Lunch Grilled Chicken Sandwich w/Side Salad, Milk
Dinner Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries
Snacks Banana, Berry Good Milkshakes, Baby Carrots
See Recipes & Nutrition Info for this Menu
Summer Menu 9
Breakfast Oatmeal w/Strawberries, Coffee
Lunch Roast Beef Pita w/Apple, Milk
Dinner Skillet Lasagna w/Corn & Summer Squash
Snacks Ants On a Log w/Milk, Berry Good Milkshakes, Pistachios
See Recipes & Nutrition Info for this Menu
Summer Menu 10
Breakfast French Toast w/Peaches & Raspberries, Milk
Lunch Avocado, Mozzarella & Tomato Sandwich w/Pear
Dinner Rotini & Bean Salad w/Lettuce, Garden Salad
Snacks Cool Quesa w/Milk, Almonds
See Recipes & Nutrition Info for this Menu
Summer Menu 11
Breakfast Oatmeal w/Apples, Mangos, Almonds, 100% Juice
Lunch Strawberry & Walnut Salad w/Toast, Almond Butter, Milk
Dinner BBQ Chicken w/Corn on the Cob, Cantaloupe, Milk
Snacks Peanut Butter-Filled Crackers w/Baby Carrots, Popcorn, Dried Apricots
See Recipes & Nutrition Info for this Menu
Summer Menu 12
Breakfast Perfectly Peachy Waffles w/Scrambled Egg, Milk
Lunch Hummus & Vegetable Pita w/Carrots, 100% Juice
Dinner Honey-Dijon Chicken w/Peach Salsa, Sweet Potatoes, Broccoli, Italian Bread, Milk
Snacks Trail Mix, Apple & Cheese Crackers, Sliced Peaches
See Recipes & Nutrition Info for this Menu
Summer Menu 13
Breakfast Vegetable Frittata, Banana, English Muffin, Milk
Lunch Open-Faced Tomato-Basil Sandwich, Sliced Apples
Dinner Honey-Dijon Chicken w/Peach Salsa
Snacks Grapesicles, Yogurt, Milk, Ranch Hand Nachos, Almonds
See Recipes & Nutrition Info for this Menu
Summer Menu 14
Breakfast Perfectly Peachy Waffles, Yogurt, Milk
Lunch Apple Tuna Sandwich, Fettuccine
Dinner Ranch BBQ Chicken, Grapes, Milk
Snacks Shredded Wheat Cereal w/Raspberries, Peanut Butter w/Crackers & Celery Sticks, Tropical Smoothie
See Recipes & Nutrition Info for this Menu
Summer Menu 15
Breakfast Fruity Homemade Oatmeal, Yogurt, Milk
Lunch Healthy Burger, Apples
Dinner Seared Cod, Brown Rice, Summer Squash
Snacks Whole Wheat Toast w/Peanut Butter & Carrots, Strawberry Sundae Salad, Low-Fat Vanilla Ice Cream w/Bran Cereal & Peaches
See Recipes & Nutrition Info for this Menu
Summer Menu 16
Breakfast Bran Cereal w/Nonfat Milk, Banana, Smoothie
Lunch Tuna Pasta Salad w/Avocado, Roll, Grapes
Dinner Sirloin w/Roasted Vegetable Salad, Nonfat Milk
Snacks Vanilla Yogurt w/Peaches, Grilled Chicken w/Honey Dijon Dressing
See Recipes & Nutrition Info for this Menu
Summer Menu 17
Breakfast Pancakes w/Blueberries, Shake, Nonfat Milk
Lunch Turkey Veggie Burgers, Cucumber Salad, Juice
Dinner Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Nonfat Milk
Snacks Greek Yogurt w/Cereal & Almonds, English Muffin w/Egg Whites, Tomato & Cheddar Cheese
See Recipes & Nutrition Info for this Menu
Summer Menu 18
Breakfast Cactus Pear Burrito, Watermelon, Milk
Lunch Chicken Florentine, Carrots, Roll, Milk
Dinner BBQ Burger, Potato, Apple, Milk
Snacks Cottage Cheese w/Cereal, English Muffin w/Yogurt, Vegetable Juice
See Recipes & Nutrition Info for this Menu
Summer Menu 19
Breakfast English Muffin w/Egg Whites, Tomato & Cheddar Cheese
Lunch Shrimp Confetti Salad Sandwich, Apple, Milk
Dinner Chicken & Potato Fiesta Grill, Pineapple, Roll, Milk
Snacks Almonds & Raisins, Celery Sticks w/Peanut Butter & Chocolate Chips
See Recipes & Nutrition Info for this Menu
Summer Menu 20
Breakfast Broccoli Omelet, Toast, Grapefruit, Milk
Lunch Asian Apple-Chicken Salad, Rice, Milk
Dinner Curried Fish Stir Fry, Mango, Milk
Snacks Pistachios w/Vanilla Yogurt, Toast w/Peanut Butter & Blueberries
See Recipes & Nutrition Info for this Menu
Summer Menu 21
Breakfast Banana Split Oatmeal, Milk
Lunch Tarragon & Turkey Salad, Spinach, Apple, Milk
Dinner Spinach-Stuffed Chicken & Rice, Papaya, Roll, Milk
Snacks Hummus w/Baby Carrots & Almonds, Greek Yogurt w/Blueberries & Granola
See Recipes & Nutrition Info for this Menu
Summer Menu 22
Breakfast Heartwarming Oatmeal w/Fruit & Nuts, Milk
Lunch Balsamic Chicken Salad, Roll, Watermelon, Milk
Dinner Salmon Burgers w/Sweet Potato Fries, Applesauce, Milk
Snacks Confetti Pizza, Toast w/Peanut Butter & Banana Slices, Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Summer Menu 23
Breakfast Fruity Homemade Oatmeal, Milk
Lunch Salad Nicoise, Roll, Apple, Milk
Dinner Pork Chops w/Mandarin Orange Salsa, Roll, Milk
Snacks Toast w/Peanut Butter & Banana, Greek Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Summer Menu 24
Breakfast Pancakes w/Blueberries, Fruity Shake, Milk
Lunch Turkey Burgers, Cucumber Salad, Juice
Dinner Mushroom Steak Fajitas, Mandarin Orange & Spinach Salad w/Quinoa, Milk
Snacks Greek Yogurt w/Cereal & Almonds, Egg White English Muffin w/Tomato & Cheddar Cheese
See Recipes & Nutrition Info for this Menu
Summer Menu 25
Breakfast English Muffin w/Egg Whites, Tomato, Cheddar Cheese, Banana, Milk
Lunch Shrimp Confetti Salad Sandwich, Apple, Milk
Dinner Chicken & Potato Fiesta Grill, Pineapple, Roll, Milk
Snacks Almonds & Raisins, Celery Sticks w/Peanut Butter & Chocolate Chips
See Recipes & Nutrition Info for this Menu
Summer Menu 26
Breakfast Fruity Homemade Oatmeal, Yogurt, Milk
Lunch Healthy Burger, Apples
Dinner Seared Cod w/Pineapple Slaw, Brown Rice, Summer Squash
Snacks Whole Wheat Toast w/Peanut Butter & Carrots, Strawberry Sundae Salad, Vanilla Ice Cream w/Bran Cereal & Peaches
See Recipes & Nutrition Info for this Menu
Summer Menu 27
Breakfast Omelet, Toast, Grapefruit, Milk
Lunch Chicken Salad, Rice, Milk
Dinner Fish Stir Fry, Mango, Milk
Snacks Vanilla Yogurt w/Pistacchios, Toast w/Peanut Butter & Blueberries
See Recipes & Nutrition Info for this Menu
Summer Menu 28
Breakfast Perfectly Peachy Waffles
Lunch Apple Tuna Sandwich
Dinner Ranch BBQ Chicken Dinner
Snacks Shredded Wheat Cereal & Raspberries, Peanut Butter w/Graham Crackers & Celery
See Recipes & Nutrition Info for this Menu
Summer Menu 29
Breakfast Perfectly Peachy Waffles, Cran-licious Smoothie, Milk
Lunch Shrimp & Bok-Choy Stir Fry, Apple, Milk
Dinner Creamy Chicken & Broccoli Alfredo, Cherries, Roll, Milk
Snacks Almonds w/Apricots, Vanilla Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Summer Menu 30
Breakfast Spanish Omelet, Strawberries,Toast
Lunch Chicken Ratatouille, Roll, Apple
Dinner Turkey Veggie Burgers, Brown Rice, Grapes, Roll
Snacks Greek Yogurt w/Honey & Almond Slices, Peanut Butter w/Banana
See Recipes & Nutrition Info for this Menu
Summer Menu 31
Breakfast Heart Warming Oatmeal w/Fruit & Nuts, Milk
Lunch Balsamic Chicken Salad, Roll, Watermelon, Milk
Dinner Salmon Burgers w/Sweet Potato Fries, Applesauce, Milk
Snacks Confetti Pizza, Toast w/Peanut Butter & Banana, Yogurt w/Granola
See Recipes & Nutrition Info for this Menu
Fiesta!
Breakfast Pico De Gallo on Toast w/Avocado, Mango Shake
Lunch Empanapita, Fruit Salad w/Jicama
Dinner Roasted Chicken in Peanut Mole
Snacks Apple w/Cinnamon, Fiesta Hummus, Strawberries Dipped in Chocolate
See Recipes & Nutrition Info for this Menu
Farmer’s Market Menu
Breakfast Vegetable Frittata w/English Muffin, Out of this Whirled Shake
Lunch Sirloin w/Roasted Vegetable Salad
Dinner Very Veggie Fettuccini, Scrumptious Collard Greens
Snacks Simple Applesauce, Beet Salad w/Mustard Dressing, Lychees Fruit Cocktail
See Recipes & Nutrition Info for this Menu
7 Days Of Dessert
Day 1 Tropical Sunrise Parfait
Day 2 Pears in Orange Sauce
Day 3 Berry Good Milkshakes
Day 4 Lychees Fruit Cocktail w/Whipped Topping
Day 5 Grape Tasting Treat
Day 6 Fruit Soup
Day 7 Fun in the Sun Banana Split
See Recipes & Nutrition Info for this Menu
Cool Dinners for Warm Nights
Dinner #1 Avocado & Blueberry Fruit Salad w/Grilled Chicken, Dinner Roll
Dinner #2 Crunchy Vegetable Burrito, Fruited Romaine Salad, Peach & Banana Shake
Dinner #3 Quick & Healthy Slow Cooker Chicken & Potatoes
Dinner #4 Spinach, Strawberry & Pecan Salad, BBQ Salmon, Sweet Potato
Dinner #5 California Avocado Tacos, Strawberry, Banana Smoothie
Dinner #6 Perfectly Peachy Waffles w/Peanut Butter, Broccoli Omelet
Dinner #7 Fruit Soup, Turkey & Apple Panini
See Recipes & Nutrition Info for this Menu
Fourth of July
Breakfast Red & Yellow Bell Pepper Omelet, Watermelon, Toast
Lunch Red Pepper & Spinach Wrap, Jicama, Razzleberry Shiver
Dinner Grilled Chicken w/BBQ sauce, Apple-Cranberry Salad Toss, Roasted Red Potatoes
Snacks Greek Yogurt w/Strawberries & Blueberries, Mozzarella String Cheese w/Cherry Tomatoes & Whole-Wheat Crackers, Cherries w/Granola and Whipped Topping
See Recipes & Nutrition Info for this Menu
7 Dinner & Dessert Combos
Day #1 Grilled Lamb Salad, Orange Wedges, Banana Waldorf
Day #2 Herbed Spinach Quiche Portobello Caps, Green Beans w/Roasted Red Peppers, Fruited Romaine Salad, Dinner Roll, Florida Sunshine Shake
Day #3 Mediterranean Potato Soup, Crusty Bread, Arugula & Red Onion Salad, Chocolate Strawberries
Day #4 Curried Shrimp in Carrot Nest & Rice tossed w/Peas & Peanuts, Tropical Sunrise Parfait
Day #5 Tuna & Black Bean Salad Wraps, Broccoli Mandarin Orange Salad, Fun in the Sun Banana Split
Day #6 Rosemary Lemon Chicken w/Vegetables, Roasted Cauliflower, Rye Bread, Fruit Kabobs & Sweet Yogurt Dip
Day #7 Skillet Lasagna, Wilted Spinach Salad, Pears in Orange Sauce
See Recipes & Nutrition Info for this Menu
7 Hearty Lunches
Day #1 Southwestern Coleslaw w/Grilled Chicken, Grapes
Day #2 West Coast Pita Treat, Governor’s Black Bean Soup
Day #3 Greek Style Pasta
Day #4 Tarragon & Turkey Salad, Mango Shake
Day #5 Tuna & Black Bean Salad Wraps, Tropical Fruit Snacking Cup
Day #6 Oven Fried Chicken Salad, Cherries
Day #7 Red Beans w/Beef, Apple
See Recipes & Nutrition Info for this Menu
Variety Is the Spice
Breakfast Broiled Tomato & Cheese, Toast, Avocado Fruit Salad
Lunch Easy Greek Salad w/Chicken Wrapped in Lettuce, Watermelon, Pretzels
Dinner BBQ Salmon, Technicolor Vegetable Sauté, Mushroom Barley Soup
Snacks Tropical Smoothie, Cool Quesa, Berries & Pecans w/Whipped Topping
See Recipes & Nutrition Info for this Menu
Half Your Plate Day
Breakfast Broiled Tomato & Cheese, Toast, Avocado Fruit SaladRed & Yellow Bell Pepper Omelet, English Muffin w/Strawberries, Orange Juice
Lunch Cauliflower Herb Soup, New Wave Chicken Salad Wrap, Carrots
Dinner Grilled Halibut, Easy Eggplant Stir-Fry w/Rice, Pineapple
Snacks Blueberry Quesadilla, Power Gold Smoothie w/Raisins & Whole-Grain Cereal O’s, Fruit Compote w/Whipped Topping
See Recipes & Nutrition Info for this Menu
One Day. 3 Meals. Each Meal : 30 Minutes or Less
Breakfast Super Yogurt, Coffee
Lunch Whole Wheat Pasta Salad w/Chicken, Steamed Broccoli
Dinner Pork Chop, Roasted Cauliflower, Greens w/Carrot, Cheesy Toast
Snacks Banana Dog, Healthy Fruit Salad, Quick & Easy Microwave Apple
See Recipes & Nutrition Info for this Menu
 

Visit ChooseMyPlate.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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