Have A Plant®: The Plant-Forward Eating Guide
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A Kid-Friendly Weekend Menu

Pleasing picky eaters can be a bit of a challenge. Try to win over finicky palates with this great weekend menu! 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

Saturday

Meal Ingredients Calories/Serving
Breakfast Banana Berry Pancakes w/Nut Butter

1 serving Banana Berry Pancakes

1 tablespoon nut butter

1 cup (8oz) milk, nonfat
376 Calories
Lunch Tuna Apple Salad Sandwich, Oven Wedge Fries

½ serving Tuna Apple Salad Sandwich

1 serving Oven Wedge Fries

1 cup (8oz) milk, nonfat
505 Calories
Dinner Enchilada Rice, Broccoli Vegetable Medley, Mango

1 serving Enchilada Rice

1 serving Broccoli Vegetable Medley

½ cup mango, diced

1 cup (8oz) milk, nonfat
439 Calories
Snack #1 1 serving Cucumber Canoes
2 cups (16oz) water
79 Calories
Snack #2 1 serving cheese stick
1 serving granola bar, low-fat
8 baby carrot sticks
2 cups (16oz) water
314 Calories
Snack #3 1 serving Quick & Easy Microwave Apples
1 cup (8oz) water
250 Calories

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

Total Calories: 1,963    
% Fat: 21%
% Saturated Fat: 6%
% Carbohydrate: 62%
% Protein: 20%
Sodium: 2211 mg
Cholesterol: 89 mg
Fiber: 30 g
Vitamin A: 231%
Vitamin C: 204%
Calcium: 172%
Grains: 4 ½ ounces
Vegetables: 3 ¾ cups
Fruits: 3 ½ cups
Milk: 3 ¾ cups
Meat and Beans: 5 ounces

Sunday

Meal Ingredients Calories/Serving
Breakfast Banana Split Oatmeal, Orange Delight Juice

1 serving Banana Split Oatmeal

1 serving Orange Delight Juice
360 Calories
Lunch T-Rex Tortilla Pizza, Governor’s Black Bean Soup

½ serving T-Rex Tortilla Pizza

1 serving Governor’s Black Bean Soup

1 cup (8oz) milk, nonfat
359 Calories
Dinner Green Peas, Potatoes & Ham, Arugula & Red Onion Salad, Spicy Green Bean Salad

1 serving Green Peas, Potatoes & Ham

1 serving Arugula & Red Onion Salad

1 serving Spicy Green Bean Salad

1 cup (8oz) milk, nonfat
568 Calories
Snack #1 1 serving Bookworm Apple Bark
2 cups (16oz) water
136 Calories
Snack #2 1 serving Peanut Hummus & Vegetables
2 cups (16oz) water
156 Calories
Snack #3 1 serving Frosty Orangeliciousness
1 cup (8oz) water
211 Calories

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

Total Calories: 1,962    
% Fat: 28%
% Saturated Fat: 6%
% Carbohydrate: 61%
% Protein: 15%
Sodium: 2174 mg
Cholesterol: 50 mg
Fiber: 37 g
Vitamin A: 113%
Vitamin C: 299%
Calcium: 137%
Grains: 3 ounces
Vegetables: 9 cups
Fruits: 3 ¼ cups
Milk: 3 cups
Meat and Beans: 2 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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