Get ready for National Fruits & Veggies Month in September!
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Warm Meals for Cool Weekends

Days are becoming cooler heading into fall. Warm up with these yummy dishes. 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
Day 1

Meal Ingredients Calories/Serving
Breakfast Banana-Berry Pancakes, Turkey Sausage

1 serving Banana-Berry Pancakes

2 links turkey sausage

1 cup (8oz) milk, nonfat
362 Calories
Lunch Veggie Fajitas

1 serving Veggie Fajitas

1 cup (8oz) milk, nonfat
565 Calories
Dinner Bouillabaisse, Mushroom Bruschetta, Pear & Celery Salad

1 serving Bouillabaisse

1 serving Mushroom Bruschetta

1 serving Pear & Celery Salad

1 cup (8oz) milk, nonfat
521 Calories
Snack #1 ½ cup cottage cheese, low-fat
½ cup mandarin oranges, drained
2 cups (16oz) water
117 Calories
Snack #2 1 serving Peanut Hummus & Vegetables
2 cups (16oz) water
156 Calories
Snack #3 1 serving Rise & Shine Cobbler
1 cup (8oz) water
220 Calories

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

Total Calories: 1941    
% Fat: 18%
% Saturated Fat: 3%
% Carbohydrate: 65%
% Protein: 20%
Sodium: 2298 mg
Cholesterol: 90 mg
Fiber: 37 g
Vitamin A: 142%
Vitamin C: 231%
Calcium: 136%
Grains: 8 ounces
Vegetables: 5 cups
Fruits: 2 ¼ cups
Milk: 2 ½ cups
Meat and Beans: 5 ounces

Day 2

Meal Ingredients Calories/Serving
Breakfast Fruity Homemade Oatmeal w/Pecans, Latte

1 serving Fruity Homemade Oatmeal
5 pecans, chopped

1 – 12oz latte, nonfat milk, sugar free flavor if desired
318 Calories
Lunch Mediterranean Bow Ties, Steamed Broccoli

2 servings Mediterranean Bow Ties

1 cup broccoli florets, steamed

1 cup (8oz) milk, nonfat
437 Calories
Dinner Sweet Potatoes w/Maple Syrup, Pork Chop, Warm Brussels Sprouts Salad

1 serving Sweet Potatoes w/Maple Syrup

1-3oz lean pork chop, broiled

1 serving Warm Brussels Sprouts Salad

1 cup (8oz) water
442 Calories
Snack #1 1 banana
1 -8oz yogurt, lowfat
2 cups (16oz) water
248 Calories
Snack #2 1 serving Apple-Cranberry Salad Toss
1 cup multigrain pretzels
2 cups (16oz) water
272 Calories
Snack #3 1 serving Baked Quince for the Slow Cooker
1 cup (8oz) water
148 Calories

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

Total Calories: 1865    
% Fat: 21%
% Saturated Fat: 6%
% Carbohydrate: 63%
% Protein: 19%
Sodium: 2132 mg
Cholesterol: 109 mg
Fiber: 39 g
Vitamin A: 302%
Vitamin C: 352%
Calcium: 160%
Grains: 5 ½ ounces
Vegetables: 4 ¾ cups
Fruits: 3 ¼ cups
Milk: 3 ¾ cups
Meat and Beans: 4 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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