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

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 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)
391 calories
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
654 calories
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
487 calories
Snack #1 1 medium apple
2 Tbsp peanut butter
16 oz water
320 calories
Snack #2 1 oz (approximately 49 kernels) pistachios, dry roasted, no salt
16 oz water
160 calories

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

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.
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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