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: This Week's Menu. Fruits And Veggies More Matters.org
Winter Menu 1
Breakfast Fiber Cereal w/Milk, Bananas & Orange Juice
Lunch Tuna Salad w/Belgian Endive, Grapes & Peanuts
Dinner Apple Chicken Stir Fry
Snacks Cauliflower & Broccoli florets w/Hummus, Oatmeal Raisin Cookie w/Milk, Popcorn w/Apple Juice
See Recipes & Nutrition Info for this Menu
Winter Menu 2
Breakfast Grapefruit, Bagel w/Almond Butter, Apple Juice & Milk
Lunch Cosmic Cucumber Wrap
Dinner Chicken w/Sweet Potatoes, Brussels Sprouts & Milk
Snacks Bean Dip w/Tortilla Chips, Vanilla Yogurt w/Banana & Pop Corn
See Recipes & Nutrition Info for this Menu
Healthy Holiday Menu Idea
Breakfast Sweet Potato Pancakes w/Extra Light Syrup, Pears & Milk
Lunch 10-Minute Veggie Soup w/Whole Wheat Bread, Peanut Butter & Milk
Dinner Turkey w/Spinach Salad, Dinner Roll & Tea
Snacks Fruit Salad w/Walnuts & Mini Pretzel Twists, Pear Nog & Cookie
See Recipes & Nutrition Info for this Menu
Healthy Holiday Leftovers Menu Idea
Breakfast Vegetable Frittata w/Grapefruit, Toast & Orange Juice
Lunch Ham Sandwich w/Pear, Soup & Milk
Dinner Turkey & Cranberry Stew w/Mashed Cauliflower & Milk
Snacks Oatmeal w/Skim Milk, Cinnamon, Sugar & Dates, Strawberries & Bananas w/Dark Chocolate & Almonds
See Recipes & Nutrition Info for this Menu
Winter Menu 5
Breakfast Salmon & Cheese Omelet w/English Muffin & Apple Juice
Lunch Lettuce Wraps w/Vegetable Soup, Crackers & Milk
Dinner Mandarin Beef Stir Fry w/Sweet Potatoes & Milk
Snacks Pear, Apple w/Peanut Butter & Popcorn
See Recipes & Nutrition Info for this Menu
Winter Menu 6
Breakfast Breakfast Pizza w/Eggs & Milk
Lunch Broccoli Mandarin Orange Salad w/Peanut Butter & Honey Sandwich & Milk
Dinner Cabbage Roll Casserole w/Garden Salad & Dinner Roll
Snacks Pineapple w/Cottage Cheese & Pretzel Twists, Hummus w/Broccoli, Carrots and Cauliflower, Almonds w/Raisins & Dried Cranberries
See Recipes & Nutrition Info for this Menu
Winter Menu 7
Breakfast French Toast w/Grapefruit & Milk
Lunch Tuna Sandwich w/Spinach Salad & Water
Dinner Apple Chicken Stir Fry w/Sliced Pears & Milk
Snacks Orange, Edamame, Frozen Vanilla Yogurt w/Peaches
See Recipes & Nutrition Info for this Menu
On-The-Go Healthy Menu Idea
Breakfast Whole Grain Cereal w/Banana & Juice
Lunch Baked Potato (fast food) w/Garden Salad (fast food) & Water
Dinner Grilled Chicken Sandwich (fast food) w/Fruit & Milk
Snacks Apple w/Peanut Butter & Pistachios
See Recipes & Nutrition Info for this Menu
Winter Menu 9
Breakfast Oatmeal w/Blueberries & 100% Juice
Lunch Veggie Stir Fry w/Brown Rice & Milk
Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce & Milk
Snacks Banana Wrap, Tangerine & Almonds
See Recipes & Nutrition Info for this Menu
Winter Menu 10
Breakfast Breakfast Quesadilla w/Pear & Milk
Lunch Peanut Butter Sandwich w/Carrots, Celery, Hummus & Diet Soda
Dinner Vegetarian Chili w/Garden Salad & Milk
Snacks Popcorn w/ Orange & Apple w/Chocolate-Flavored Hazelnut Spread
See Recipes & Nutrition Info for this Menu
Winter Menu 11
Breakfast Orange Compote w/Yogurt & Milk
Lunch Tofu, Lettuce & Tomato Sandwich w/Garden Salad & Milk
Dinner Spaghetti w/Olive Oil, Sun-Dried Tomatoes & Broccoli
Snacks Apple w/Peanut Butter & Pear Sauce w/Vanilla Ice Cream
See Recipes & Nutrition Info for this Menu
Go Red for Heart Healthy Menu Idea
Breakfast Pepper, Onion, Cheese Omelet w/Toast & Milk
Lunch Turkey Sandwich w/Tomato Soup, & Orange
Dinner Kidney Bean Salad w/Dinner Roll & Milk
Snacks Tangerine, Apple w/Gold Fish & Banana Berry Jumble w/Vanilla Ice Cream
See Recipes & Nutrition Info for this Menu
Very Low-Sodium Healthy Menu Idea
Breakfast Strawberry, Banana & Blueberry Smoothie w/Oatmeal
Lunch Vegetables & Rice w/Orange
Dinner Chicken Tortas w/Milk
Snacks Pear, Vanilla Yogurt w/Almonds & Peanut Butter w/Celery Strips
See Recipes & Nutrition Info for this Menu
Winter Menu 14
Breakfast Fresh Orange Compote Over Yogurt, Milk
Lunch Spinach, Pineapple & Cranberry Salad, Whole Wheat Toast, Milk
Dinner Sun-Dried Tomatoes & Broccoli Tossed Pasta
Snacks Whole Wheat Bread w/Peanut Butter, Vanilla Ice Cream Drizzled w/Pear Sauce
See Recipes & Nutrition Info for this Menu
Winter Menu 15
Breakfast Banana & Pear Smoothie, Whole Wheat Waffles, 100% Juice
Lunch Apple & Almond Salad, Yogurt
Dinner Chicken Tortas w/Lettuce, Radishes, Kidney Beans & Cheese, Milk
Snacks Banana Waldorf, Carrots, Peppers & Celery
See Recipes & Nutrition Info for this Menu
Winter Menu 16
Breakfast Breakfast Wrap, Banana, Milk
Lunch Peanut Butter & Apple Sandwich, Kiwifruit, Yogurt
Dinner Pumpkin & Bean Soup, Turkey Sandwich, Carrots, 100% Juice
Snacks Grapefruit w/String Cheese, Very Veggie Snack Pizza w/Milk, Cherry Tomatoes
See Recipes & Nutrition Info for this Menu
Winter Menu 17
Breakfast Banana-Berry Pancakes, Pears, 100% Juice
Lunch Turkey, Cranberry Chutney, Cornbread, Sweet Potatoes, Milk
Dinner Chicken & Vegetable Soup, Cranberry Bread, Milk
Snacks Peanut Hummus w/Vegetables & Pita Chips, Rhubarb Crisp w/Frozen Yogurt
See Recipes & Nutrition Info for this Menu
Winter Menu 18
Breakfast French Toast, Clementine, Milk
Lunch Chicken Salad, Yogurt, Apple
Dinner Easy Peasy Pasta, Garden Salad, Milk
Snacks Peanut Butter & Bananas, Persimmon Sorbet
See Recipes & Nutrition Info for this Menu
Winter Menu 19
Breakfast Whole Grain Cereal, Pear, 100% Juice
Lunch Fruity Thai Pita Pockets, String Cheese, Baby Carrots
Dinner Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk
Snacks Banana Split Oatmeal, Almonds & Kiwifruit, Edamame
See Recipes & Nutrition Info for this Menu
Winter Menu 20
Breakfast Graham Crackers w/Peanut Butter & Bananas, Yogurt, Milk
Lunch Roast Beef Pita, Apple, Milk
Dinner Quick Fish Chowder, Garden Salad, Italian Bread
Snacks Popcorn, Tropical Sunrise Parfait
See Recipes & Nutrition Info for this Menu
Winter Menu 21
Breakfast Heart Warming Oatmeal w/Fruit & Nuts, Pear, Milk
Lunch Turkey Sub (Lettuce, Onion, Tomato), Chicken Noodle Soup, Apple
Dinner Honey-Dijon Chicken w/Peach Salsa, Simple Salad, Milk
Snacks Mini Brown Rice Cake, Carrots
See Recipes & Nutrition Info for this Menu
Winter Menu 22
Breakfast Bagel w/Almond Butter, Grapefruit, Milk
Lunch Cosmic Cucumber Wrap, Clementines, Baked Chips, Juice
Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce, Sweet Potatoes, Milk
Snacks Apple w/Peanut Butter, Chocolate-Covered Fruit, Milk
See Recipes & Nutrition Info for this Menu
Winter Menu 23
Breakfast Bran Cereal w/Blueberries, Walnuts & Yogurt
Lunch Vegetarian Chili w/Cornbread, Pear
Dinner Easy Peasy Pasta, Sautéed Spinach & Mushrooms, Milk
Snacks String Cheese & Clementines
See Recipes & Nutrition Info for this Menu
Winter Menu 24
Breakfast On-the-Go Breakfast: Hard Boiled Egg, Granola Bar, Banana, 100% Juice
Lunch Chicken, Pineapple, Almond & Blackberry Salad, Carrots, Milk
Dinner Very Veggie Fettuccine, Steamed Broccoli, Milk
Snacks Kiwifruit-Grape Kebabs, Iron-Packed Snack Mix
See Recipes & Nutrition Info for this Menu
Winter Menu 25
Breakfast Blueberry Pancakes, Peanut Butter, Milk
Lunch European Salad, Roll, Apple, Milk
Dinner Spicy Chicken w/Angel Hair Pasta, Spinach, Tangerine, Milk
Snacks Yogurt w/ Raspberries, Almonds & Raisins
See Recipes & Nutrition Info for this Menu
Winter Menu 26
Breakfast Oatmeal w/Fruit & Nuts, Milk
Lunch Vegetable Wrap, Grapes, Milk
Dinner Salmon Burgers, Sweet Potato Oven Fries, Apple, Milk
Snacks Technicolor Pizzas, Almonds, Grilled Chicken Strips w/Hummus
See Recipes & Nutrition Info for this Menu
Winter Menu 27
Breakfast Cereal, Milk, Banana, Fruit Juice
Lunch Tuna Salad Sandwich, Carrots, Milk
Dinner Fish Fillets, Rice, Broccoli, Roll, Milk
Snacks Greek Yogurt w/Almonds & Blueberries, Baby Carrots w/Peanut Butter, String Cheese w/Grapes
See Recipes & Nutrition Info for this Menu
Winter Menu 28
Breakfast Peanut Butter Oatmeal, Milk
Lunch Red Lentil Soup, Roll, Apple, Milk
Dinner Herbed Chicken w/Broccoli, Rice, Roll, Milk
Snacks Toast w/Peanut Butter, Celery Sticks & Cucumber Slices w/Hummus
See Recipes & Nutrition Info for this Menu
Winter Menu 29
Breakfast Egg Whites & Avocado on Toast, Grapefruit, Milk
Lunch Steak & Peppers Salad, Roll, Milk
Dinner Chicken Florentine, Rice, Orange, Milk
Snacks Baby Carrots w/Peanut Butter, Greek Yogurt w/Granola & Blueberries
See Recipes & Nutrition Info for this Menu
Winter Menu 30
Breakfast Broccoli Omelet, Toast, Banana, Milk
Lunch Chicken Oriental, Rice, Apple, Roll, Milk
Dinner Pork Chops, Roll, Milk
Snacks Toast w/Peanut Butter, Almonds
See Recipes & Nutrition Info for this Menu
Winter Menu 31
Breakfast Egg Whites on English Muffin w/Tomato & Cheese, Banana, Milk
Lunch Salad Nicoise, Apple, Roll, Milk
Dinner Chicken & Potato Fiesta Grill, Corn Tortillas, Orange, Milk
Snacks Mozzarela String Cheese w/Grapes, Vanilla Yogurt w/Almonds
See Recipes & Nutrition Info for this Menu
Winter Menu 32
Breakfast Fruity Oatmeal, Milk
Lunch Healthy Burger, Apple, Milk
Dinner Fish Stir-Fry, Mango, Milk
Snacks Whole Wheat Toast w/Peanut Butter & Banana, English Muffin w/Cheddar Cheese & Tomato
See Recipes & Nutrition Info for this Menu
Winter Menu 33
Breakfast Peach & Pear Cobbler, Milk
Lunch Chicken Vegetable Soup, Roll, Apple, Milk
Dinner Honey-Dijon Chicken, Rice, Spinach, Milk
Snacks English Muffin w/Peanut Butter & Banana, Greek Yogurt w/Granola & Blueberries, Baby Carrots w/Hummus
See Recipes & Nutrition Info for this Menu
Winter Menu 34
Breakfast Cereal, Milk, Banana, Juice
Lunch Pear Bistro Salad, Roll, Apple, Milk
Dinner Chicken Florentine, Pasta, Asparagus, Milk
Snacks Chocolate Frozen Yogurt w/ Strawberries, Baby Carrots w/Peanut Butter, Almonds
See Recipes & Nutrition Info for this Menu
Winter Menu 35
Breakfast Oatmeal w/Fruit & Nuts, Milk
Lunch Sirloin w/Roasted Vegetable Salad, Apple, Milk
Dinner Rosemary Lemon Chicken w/Vegetables, Rice, Orange, Milk
Snacks Mozarella String Cheese w/Grapes, Celery Sticks w/Peanut Butter
See Recipes & Nutrition Info for this Menu
Winter Menu 36
Breakfast Pancakes, Blueberries, Peanut Butter, Milk
Lunch Empanapita, Apple, Milk
Dinner Bowtie Pasta w/Tomato-Pepper Sauce, Roll, Spinach, Orange, Milk
Snacks Baby Carrots w/Peanut Butter, Almonds
See Recipes & Nutrition Info for this Menu
7 Healthy Breakfast Ideas
Breakfast 1 Banana-Berry Pancakes w/Nut Butter, Turkey Bacon
Breakfast 2 Rise & Shine Cobbler w/Yogurt & Walnuts
Breakfast 3 Broccoli Omelet, Whole-Wheat Toast, Orange Juice
Breakfast 4 Banana Waldorf, Hard Boiled Egg, Mini Bagel
Breakfast 5 Winter Squash Pancakes w/Applesauce, Scrambled Eggs
Breakfast 6 Fresh Orange Compote w/Granola & Walnuts over Greek Yogurt, Latte
Breakfast 7 Vegetable Frittata, Symphony of Fruit Pizza
See Recipes & Nutrition Info for this Menu
Holiday Dinner Party
Beverage Grapefruit Fizz
Appetizer Fresh Fruit w/Yogurt Cinnamon Dip
Dinner Roasted Chicken Breasts, Greens w/Pomegranate, Carrots w/Rosemary, Mushroom & Onion Risotto
Dessert Baked Quince for Slow Cooker
See Recipes & Nutrition Info for this Menu
Holiday Rush Weekend Menu
Saturday
Breakfast Banana Split Oatmeal
Lunch Raisin Waldorf Salad Sandwich, Tangerines
Dinner Slow Cooker Beef w/Root Vegetables, Fruited Romaine Salad
Snacks Edamame, Baby Carrots & Pretzels w/Hummus, Strawberry Banana Smoothie
Sunday
Breakfast Peanut Butter Toast, Winter Fruit Salad
Lunch West Coast Pita Treat w/Leftover Roast Beef, Grapes, String Cheese
Dinner Barley & Spinach Skillet Dinner, Chili-Garlic Roasted Broccoli
Snacks Apple w/Almonds, Celery Sticks w/Cream Cheese, Blueberry-Pineapple Parfait
See Recipes & Nutrition Info for this Menu
Healthy New Year!!
Breakfast Tomato & Garlic Omelet, Grapefruit, Toast
Lunch Mexican Mushroom Salad, Peach & Banana Milkshake
Dinner Thai Broccoli Beef Stir-Fry w/Rice, Cantaloupe
Snacks Apple Sauce w/Graham Crackers & Peanut Butter, Hummus w/Celery Stalks & Pretzels, Pineapple Tidbits
See Recipes & Nutrition Info for this Menu
Chicken Dinner Ideas
Dinner #1 Chicken Ratatouille w/Noodles
Dinner #2 Chicken w/Ginger, Broccoli & Grapefruit, Brown Rice, Ambrosia
Dinner #3 Slow Cooker Chicken Orzo & Garbanzo Beans, Broccoli
Dinner #4 Roasted Squash & Eggplant Casserole w/Chicken, French Bread, Spinach Salad
Dinner #5 Sesame Chicken over Soba Noodles, Power Gold Smoothie
Dinner #6 Pear Bistro Salad, Creamy Squash Soup w/Apples
Dinner #7 Bowtie Pasta w/Chicken, Broccoli, & Feta, Fruited Romaine Salad
See Recipes & Nutrition Info for this Menu
Winter Menu 37
Breakfast Cottage Cheese w/Peaches, English Muffin
Lunch Chicken Vegetable Salad Sandwich, Grapes
Dinner Roasted Pork Tenderloin w/Applesauce, Kale w/Raisins, Splendidly Roasted Yams
Snacks Greek Yogurt w/Granola & Blueberries, Hummus w/Baby Carrots & Crackers, Pears in Orange Sauce
See Recipes & Nutrition Info for this Menu
Super Bowl Party Menu
Beverage Jicama Pina Breeze, Ice Tea, Ice Water w/Fruit Cubes
Buffet Fruit, Veggies, Fritters, Guacamole, and Wraps +
Dessert Apple Pistachio Crisp
See Recipes & Nutrition Info for this Menu
Valentine’s Day Menu
Breakfast Heartwarming Oatmeal w/Fruit & Nuts
Lunch Herbed Garden Pizza, Spinach Black Bean Salad, Greek Yogurt w/Strawberries
Dinner Pork Roast w/Cranberry Chutney, Garlic Mashed Potatoes, Asparagus Sauté
Snacks Banana Raspberry Smoothie, Broiled Tomatoes & Cheese w/Crackers, Berries w/Whipping Cream & Dark Chocolate Shavings
See Recipes & Nutrition Info for this Menu
Menu for an Ethnic Food Adventure
Breakfast Spanish Omelet, Greek Yogurt, Toasted Baguette
Lunch Grilled Eggplant & Tomato Sandwich, Easy Greek Salad
Dinner Shrimp & Bok Choy Stir-Fry w/Rice, Mandarin Oranges
Snacks Indian Mango Lassi, Peanut Hummus & Vegetables, Tropical Fruit Snacking Cup
See Recipes & Nutrition Info for this Menu
7 Budget-Friendly Dinners
Dinner #1 Macaroni Chickpea Soup, Spinach Salad
Dinner #2 Mexican Rice Pilaf, Tilapia Fillet
Dinner #3 Squash w/Tomato-Garlic Sauce & Turkey Meatballs, Broccoli, Garlic Toast
Dinner #4 Quick & Healthy Slow Cooker Chicken & Potatoes
Dinner #5 Bean & Cheese Quesadilla, Southwest Coleslaw, Pineapple Chunks
Dinner #6 Tomato & Garlic Omelet, Oven Wedge Fries
Dinner #7 Red Beans w/Beef & Rice, Spicy Green Bean Salad
See Recipes & Nutrition Info for this Menu
Menu for a Fresh Start to a New Year
Breakfast Broccoli Omelet, Grapes, Toast & Jam
Lunch Mediterranean Potato Soup, Spinach, Strawberry & Pecan Salad
Dinner Brown Rice + Sizzling Chicken & Vegetables, Cantaloupe
Snacks Power Berry Smoothie, Incredible Edible Veggie Bowls, Brown Bag Fruit Mix
See Recipes & Nutrition Info for this Menu

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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