On-The-Go Healthy Menu Idea
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
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](https://fruitsandveggies.org/wp-content/uploads/2019/02/weekly_menu_image-theMenu.jpg)
Meal | ![]() |
Ingredients | ![]() |
Calories/Serving |
Breakfast | ![]() |
Whole Grain Cereal w/Banana & Juice 1 cup whole grain cereal (lightly sweetened) ¾ cup (6 oz) skim milk 1 medium banana 1 cup (8 oz) 100% juice (of your choice) |
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391 calories |
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Lunch | ![]() |
Baked Potato w/Garden Salad & Water 1 medium (approximately 8 oz) garden salad (fast food) 1 Tbsp salad dressing, light 1 medium baked potato w/broccoli and cheese (fast food) 16 oz water |
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654 calories |
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Dinner | ![]() |
Grilled Chicken Sandwich w/Fruit & Milk 1 grilled chicken sandwich w/lettuce, tomato & onions (fast food) ½ cup fruit 1 cup (8 oz) skim milk |
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487 calories |
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Snack #1 | ![]() |
1 medium apple 2 Tbsp peanut butter 16 oz water |
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320 calories |
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Snack #2 | ![]() |
1 oz (approximately 49 kernels) pistachios, dry roasted, no salt 16 oz water |
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160 calories |
![Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org](https://fruitsandveggies.org/wp-content/uploads/2019/02/weekly_menu_image-theBreakdown.jpg)
Total Calories: 2,012 | ||
% Fat: 27% % Saturated Fat: 7% % Carbohydrate: 58% % Protein: 15% |
Sodium: 2,118 mg Cholesterol: 94 mg Fiber: 34 g Vitamin A: 100% Vitamin C: 293% Calcium: 137% Iron: 167% |
Grains: 5 ½ oz Vegetables: 5 cups Fruit: 4 ½ cups Milk: 3 ¼ cups Meat & Beans: 6 oz |
Visit MyPlate.gov to determine your daily calorie recommendation.
- 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.
This Week’s Healthy Menu Idea Archive
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