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Healthy Menu Ideas for Winter: Menu 37

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 Cottage Cheese w/Peaches, English Muffin

½ cup cottage cheese, low-fat
1 cup canned peaches in juice, diced

1 whole-wheat English muffin, toasted
1 tablespoons peanut butter

1 cup (8oz) coffee
403 Calories
Lunch Chicken Vegetable Salad Sandwich, Grapes

1 serving Chicken Vegetable Salad Sandwich

1 cup grapes

1 cup (8oz) milk, nonfat
471 Calories
Dinner Roasted Pork Tenderloin w/Applesauce, Kale w/Raisins, Splendidly Roasted Yams

3oz pork tenderloin, roasted
½ cup Simple Applesauce

1 serving Kale w/Raisins

1 serving Splendidly Roasted Yams

1 cup (8oz) milk
572 Calories
Snack #1 1-6oz Greek yogurt, fat-free, plain
¼ cup granola, low-fat
½ cup frozen blueberries, slightly thawed
2 cups (16oz) water
246 Calories
Snack #2 8 baby carrots
6 whole-wheat woven crackers
2 tablespoons hummus
2 cups (16oz) water
188 Calories
Snack #3 1 serving Pears in Orange Sauce
1 cup (8oz) tea, decaffeinated
120 Calories

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

Total Calories: 2,000    
% Fat: 17%
% Saturated Fat: 4%
% Carbohydrate: 61%
% Protein: 26%
Sodium: 2297 mg
Cholesterol: 130 mg
Fiber: 39 g
Vitamin A: 401%
Vitamin C: 393%
Calcium: 158%
Grains: 6 ounces
Vegetables: 4 ¼ cups
Fruits: 5 cups
Milk: 3 cups
Meat and Beans: 6 ½ ounces

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
  • Sodium: <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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