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Here's What a Full Week of Fruits and Veggies Looks Like

How Much Produce Do I Need to Eat in a Week?

Here's What a Full Week of Fruits and Veggies Looks Like

Tuesday
Image Source: POPSUGAR Photography / Grace Hitchcock

You know that it's important to eat your fruits and vegetables every day, but do you really know how much is enough? It seems simple enough: the USDA recommends two cups of fruit and two-and-a-half cups of vegetables every day, but putting it all together day by day, week by week is a different story. We've taken all the hassle and guesswork out of the picture with this seven-day plan that includes recipe ideas and serving suggestions. Click through to see all the gorgeous produce on your healthy menu for the week!

1 Monday

Monday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1/2 large cantaloupe (your fruit bowl for breakfast) = 1 serving of fruit
  • 1 cup blueberries (to top off a cantaloupe yogurt bowl) = 1 serving of fruit
  • 1 large ear of corn (grilled with lunch) = 1 serving of vegetables
  • 1 1/2 cups green beans (steamed as a dinner side) = 1 1/2 servings of vegetables
1 / 7

2 Tuesday

Tuesday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1 banana (sliced on top of breakfast cereal) = 1 serving of fruit
  • 8 strawberries (sliced on top of breakfast cereal) = 1 serving of fruit
  • 2 cups raw spinach (salad greens for lunch) = 1 serving of vegetables
  • 1/2 cup beets (add to salad) = 1/2 serving of vegetables
  • 12 baby carrots (an afternoon snack dipped in hummus) = 1 serving of vegetables
2 / 7

3 Wednesday

Wednesday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1 large tomato (for a caprese salad lunch) = 1 serving of fruit
  • 1 cup cucumber (for a caprese salad lunch) = 1 serving of fruit
  • 1 cup brussels sprouts (roasted into chips for a snack) = 1 serving of vegetables
  • 1/2 cup zucchini (sautéed with protein for dinner) = 1/2 serving of vegetables (
  • 1 cup cooked beans (served as a dinner side) = 1 serving of vegetables
3 / 7

4 Thursday

Thursday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1 large orange (served with breakfast) = 1 serving of fruit
  • 1/2 cup diced pineapple (midmorning snack) = 1/2 serving of fruit
  • 1/2 avocado, diced (served over protein of your choice for lunch) = 1/2 serving of fruit
  • 1 medium red pepper, sliced (dipped in hummus for a snack) = 1 serving of vegetables
  • 1 1/2 cups spaghetti squash (cooked with roasted shrimp for dinner) = 1 1/2 servings of vegetables
4 / 7

5 Friday

Friday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1/2 grapefruit (for breakfast) = 1/2 serving of fruit
  • 1/2 cup blueberries (served with kale and quinoa for lunch) = 1/2 serving of fruit
  • 3 cups raw kale (served with quinoa and blueberries for lunch) = 1 1/2 serving of vegetables
  • 1 pear (midday snack) = 1 serving of fruit
  • 1 sweet potato (roasted for dinner) = 1 serving of vegetables
5 / 7

6 Saturday

Saturday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1/2 avocado (baked with egg for breakfast) = 1/2 serving of fruit
  • 1 apple (added to Waldorf salad lunch) = 1 serving of fruit
  • 1 stalk celery (with peanut butter for a snack) = 1/2 serving of vegetables
  • 1 bell pepper (for a stuffed pepper dinner) = 1 serving of vegetables
  • 8 spears asparagus (steamed with dinner) = 1 serving vegetables
  • 16 grapes (frozen for dessert) = 1/2 serving of fruit
6 / 7

7 Sunday

Sunday
Image Source: POPSUGAR Photography / Grace Hitchcock
  • 1 apple (chopped over breakfast oatmeal) = 1 serving of fruit
  • 1/2 cup mango (added to black bean salad for lunch) = 1/2 serving of fruit
  • 1 plum (midday snack) = 1/2 serving of fruit
  • 1 cup acorn squash (served with dinner) = 1 serving of vegetables
  • 2 cups rainbow chard, raw (sautéed with dinner) = 1 serving of vegetables
7 / 7
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