Have a Plant: Fruits & Veggies for Better Health

WEEK ONE Menu What You’ll Need Staples
SUNDAY Grilled Turkey Tenderloin

Grilled Asparagus

Corn with Roasted Red Pepper

Baked Potato

Turkey tenderloin 

2 – 2 ½
pounds (plan for

leftovers)

Asparagus

Baking potatoes

Frozen corn

1 red pepper


Olive oil
MONDAY Black Beans and Rice

Southwestern Coleslaw

2 cans black beans

1 can diced tomatoes or

Mexican style tomatoes

Frozen corn, if desired

1 large head green cabbage

1 medium jalapeno

Green onions


Brown rice

Hot sauce

Cumin

Cider vinegar

Vegetable oil

Garlic powder

Chopped garlic

Cilantro

Oregano

Onion
TUESDAY Garden Goodies Salad

Whole Grain Parmesan Toast

Melon

Romaine lettuce

Cucumbers

Cherry tomatoes

Carrots

Melon

Leftover turkey

Shell pasta

100% Whole grain bread

Parmesan cheese
WEDNESDAY Baked Fish with Pineapple Salsa

Crazy Curly Broccoli Bake

Steamed Carrots

Fish

2 cups fresh pineapple chunks

Red pepper

1-2 jalapenos

3 cups chopped frozen broccoli

1 10 oz. can low-fat cream of

broccoli soup, condensed

Carrots


Skim milk

Bread crumbs

Onion

Cilantro

Whole wheat

corkscrew
pasta

THURSDAY Cabbage Roll

Apple and Beet Salad

1 pound lean ground beef

1 14 oz. can crushed tomatoes

Cabbage (leftover)

1 can julienned beets

4 Granny Smith apples

Radishes

Scallions

Apple juice

Brown rice
FRIDAY Vegetarian Chili with Spinach

Cornbread

Cornbread mix

1 15 oz.can chili-style beans

1 15 oz. can pinto beans

1 14 ½ oz. can unsalted stewed

tomatoes

4 oz. or more frozen spinach


Brown rice
SATURDAY Spaghetti with Quick Tomato Sauce

Mixed Garden Salad

Whole Grain Bread with Roasted Garlic

2 cans crushed tomatoes

Parmesan cheese, if desired

Romaine lettuce

Cherry tomatoes

Shredded carrots

Sliced cucumbers

Radishes

Spaghetti

Chopped garlic

Parmesan cheese

Onion

Garlic

Whole grain bread

See Menu & Shopping List: Week 2 >>

The Well-Stocked Pantry: Items You Need to be Prepared for almost any healthy meal emergency!

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