Have a Plant: Fruits & Veggies for Better Health

This Week’s Healthy Meal Ideas

7 Healthy Breakfast Ideas

Start your day on the right foot with a hearty breakfast! Let us help you add fruits and veggies to your day with 7 days of easy and healthy breakfasts to cover your week, or pick and choose as you please! Each breakfast will easily fit into the Daily Recommendations for a Healthy, Balanced Diet.

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.

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 1 Banana-Berry Pancakes w/Nut Butter, Turkey Bacon

1 serving Banana-Berry Pancakes
1 tablespoon nut butter

2 pieces turkey bacon, low-sodium

1 cup (8oz) milk, nonfat
465 Calories

Nutrition Info    
Total Calories: 465
% Fat: 32%
% Saturated Fat: 6%
% Carbohydrate: 52%
% Protein: 19%
Sodium: 1229 mg
Cholesterol: 26 mg
Fiber: 4g
Vitamin A: 22%
Vitamin C: 48%
Calcium: 67%
Grains: 2 ½ ounces
Vegetables: 0 cups
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 1 ½ ounces

Meal Ingredients Calories/Serving
Breakfast 2 Rise & Shine Cobbler w/Yogurt & Walnuts

1 serving Rise and Shine Cobbler
½ cup plain yogurt, low-fat
½ ounce (~7 pieces) walnuts, chopped

2 cup (16oz) water
386 Calories

Nutrition Info    
Total Calories: 386
% Fat: 31%
% Saturated Fat: 4%
% Carbohydrate: 61%
% Protein: 14%
Sodium: 171 mg
Cholesterol: 2 mg
Fiber: 6g
Vitamin A: 25%
Vitamin C: 25%
Calcium: 30%
Grains: ½ ounce
Vegetables: 0 cups
Fruits: ¾ cup
Milk: ½ cup
Meat and Beans: 1 ounce

Meal Ingredients Calories/Serving
Breakfast 3 Broccoli Omelet, Whole-Wheat Toast, Orange Juice

1 serving Broccoli Omelet

1 slice whole-wheat bread, toasted
2 teaspoons jam or jelly preserves

1 cup (8oz) orange juice
462 Calories

Nutrition Info    
Total Calories: 462
% Fat: 20%
% Saturated Fat: 7%
% Carbohydrate: 59%
% Protein: 24%
Sodium: 443 mg
Cholesterol: 224 mg
Fiber: 7 g
Vitamin A: 31%
Vitamin C: 300%
Calcium: 27%
Grains: 1 ounce
Vegetables: 2 cups
Fruits: 1 cup
Milk: ½ cup
Meat and Beans: 2 ½ ounces

Meal Ingredients Calories/Serving
Breakfast 4 Banana Waldorf, Hard Boiled Egg, Mini Bagel

1 serving Banana Waldorf

1 whole-wheat mini bagel, toasted
1 tablespoon cream cheese, fat-free

1 egg, hard boiled

2 cups (16oz) water
423 Calories

Nutrition Info    
Total Calories: 423
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 65%
% Protein: 20%
Sodium: 490 mg
Cholesterol: 216 mg
Fiber: 6g
Vitamin A: 12%
Vitamin C: 15%
Calcium: 35%
Grains: 1 ounce
Vegetables: 0 cups
Fruits: 1 ¼ cups
Milk: ¾ cup
Meat and Beans: 1 ½ ounces

Meal Ingredients Calories/Serving
Breakfast 5 Winter Squash Pancakes w/Applesauce, Scrambled Eggs

1 serving Winter Squash Pancakes
¼ cup applesauce, unsweetened

1 egg + 2 egg whites, scrambled
salt and pepper to taste

1 cup (8oz) milk, nonfat
373 Calories

Nutrition Info    
Total Calories: 373
% Fat: 13%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 31%
Sodium: 364 mg
Cholesterol: 192 mg
Fiber: 5g
Vitamin A: 81%
Vitamin C: 16%
Calcium: 46%
Grains: 1 ounce
Vegetables: ½ cup
Fruits: ¼ cup
Milk: 1 ¼ cups
Meat and Beans: 3 ounces

Meal Ingredients Calories/Serving
Breakfast 6 Fresh Orange Compote w/Granola & Walnuts over Greek Yogurt, Latte

1 serving Fresh Orange Compote with Granola
1 serving (6oz) Greek yogurt, plain, low-fat
½ ounce (~7 pieces) walnuts, chopped

1 cup (8oz) latte, nonfat milk, sugar free flavor if desired
399 Calories

Nutrition Info    
Total Calories: 399
% Fat: 24%
% Saturated Fat: 3%
% Carbohydrate: 51%
% Protein: 30%
Sodium: 195 mg
Cholesterol: 8 mg
Fiber: 5g
Vitamin A: 26%
Vitamin C: 44%
Calcium: 54%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 cup
Milk: 1 ¾ cups
Meat and Beans: 1 ounce

Meal Ingredients Calories/Serving
Breakfast 7 Vegetable Frittata, Symphony of Fruit Pizza

1 serving Vegetable Frittata

1 serving Symphony of Fruit Pizza

1 cup (8oz) milk, nonfat
398 Calories

Nutrition Info    
Total Calories: 398
% Fat: 14%
% Saturated Fat: 5%
% Carbohydrate: 57%
% Protein: 31%
Sodium: 833 mg
Cholesterol: 16 mg
Fiber: 4g
Vitamin A: 35%
Vitamin C: 59%
Calcium: 63%
Grains: 2 ounces
Vegetables: ½ cup
Fruits: ½ cup
Milk: 1 cup
Meat and Beans: 1 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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This Week’s Healthy Menu Idea Archive

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