Meal Plan: How to Eat more Fruits and Vegetables

AllisonMS, RDN, CDN

Eating a diet rich in fruits and vegetables is part of an overall healthy diet. Fruits and vegetables contain important nutrients such as vitamins, minerals, fiber, and antioxidants.

Choose a wide variety of fruits and vegetables

Because every fruit and vegetable contains a different array of vitamins, minerals, and antioxidants, choosing a variety of produce will help you get a wider range of nutrients.1,2 To help do this, each time you go to the supermarket choose a few different vegetables and fruits than you selected the last time you shopped.

Also, don’t forget that eating many fruits and vegetables when you’re pregnant or breastfeeding can help your baby accept these foods as they grow and develop.3 The more varied your diet, the more flavor exposure for your baby. In the short-term, this may lead to your baby being a less picky eater and more willing to try new foods. In the long-term, you’ll help your baby get off to a good start for a lifetime of healthy eating preferences.4

Read more:

Picky Eating: Taste Imprinting during Pregnancy and Breastfeeding

Meal Plan: Maximizing Healthy Taste Development While Pregnant or Breastfeeding

Eat all different color fruits and vegetables

Eat the rainbow! Give your body the mix of nutrients it needs by eating a variety of produce in a wide range of colors. Try dark leafy greens, brightly colored red, yellow, and orange vegetables and fruits – even white produce contain antioxidants, vitamins, and minerals! Aim to eat both raw and cooked fruits and veggies, which will help provide your body with different nutrients.

Eating a mix of fruits and vegetables is a wonderful way to help optimize your nutrient intake while at the same time packing a powerful punch of flavors and textures into your diet.2,6

Trying something new each week will help expand your repertoire and keep things exciting and fresh.5

Read more:

4 Tips for Making Easy, Nutritious Snacks for Moms and Toddlers

How can I get my Baby to Love Veggies

Tips for eating more fruits and vegetables

Some simple tips that may make all the difference in getting you and your family to increase your fruit and veggie intake include:

  • Keeping bags of frozen veggies in the freezer that you can throw in the microwave on short notice

  • Keeping bags of frozen cut up fruit for a refreshing snack to eat “as is” or to throw in a blender to make a quick smoothie

  • Keeping cut up fresh fruit and veggies in the refrigerator where everyone can see them and easily get to (not hidden in the fruit drawer)

  • Roasting a batch of veggies on Sunday to last the week

Recipe ideas for your little one to enjoy more vegetables and fruit

It’s sometimes tough to figure out creative and delicious ways of getting more produce into your little one’s diet. Here are some recipe ideas to help integrate more nutrition into your baby and toddler’s diet:

Pumpkin Mac & Cheese

Thai Noodles with Broccoli and Tofu

Broccoli & Cheese Nuggets

Avocado Green Smoothie for Baby

Easy-Peasy 5 Veggie Pasta for Baby

Kale Pesto Chicken Quesadilla

Easy Veggie “Fried” Rice

Freezer-Friendly Spinach Waffles

Hidden Veggies Strawberry Smoothie

Make sure you offer the above recipes in a texture, consistency, and size your little one can handle.

Our team of registered dietitian nutritionists and lactation specialists are also available from Monday – Friday 8 am – 6 pm (ET) to help with more ideas, tips, and tricks for increasing your and your family’s veggie and fruit intake.

Read more: 7 Ways for Your Baby to Learn to Like Veggies

Meal and snack ideas to help eat more fruits and vegetables

Choosing meals and snacks from the below listed options will help you consume foods that will increase your dietary fruit and vegetable intake, while enhancing the quality of you and your baby’s diet.


  • Option 1: Cottage cheese and cantaloupe

  • Option 2: Whole grain toast with smashed avocado, sliced tomato, and a sprinkle of sesame seeds and seasoning

  • Option 3: Egg muffins: combine 6 scrambled eggs, chopped veggies like peppers and spinach, and cheddar cheese. Divide into a greased 12-muffin pan and bake at 350 degrees in a for 20-22 minutes. Add a slice of whole grain toast and piece of fruit.

  • Option 4: Baked apple (bake cored apple at 350 degrees for 15 minutes), top with toasted oats and yogurt

  • Option 5: Vegetable omelet (red pepper, spinach, onion, mushroom) topped with sliced avocado served with an orange on the side


  • Option 1: Tropical Salad: Spinach topped with grilled chicken, matchstick carrots, mango slices, cashews, avocado, and shaved, unsweetened coconut

  • Option 2: Whole grain pasta tossed with grilled summer squash and bell peppers, tossed with fresh pesto and served with apple slices on the side

  • Option 3: Whole grain pita with mashed avocado or hummus spread, filled with roasted red peppers, cucumbers, lettuce, tomatoes, and slice of pepper jack cheese. Served with grapes on the side

  • Option 4: Vegetable bean soup (low sodium if packaged) served with baked kale chip “crackers”

  • Option 5: Cooked farro tossed with chopped carrots, tomatoes, red onions, yellow and green peppers, feta cheese, and Greek olives, with olive oil, lemon juice, and salt and pepper on a bed of mixed greens. Orange slices and raspberries on the side


  • Option 1: Tofu stir fried with snap peas, water chestnuts, peppers, and scallions served over brown rice

  • Option 2: Grilled steak, steamed green beans with slivered almonds, and baked sweet potato wedges

  • Option 3: Whole grain pasta tossed with grilled chicken breast, tomatoes, onions, and eggplant, with garlic and olive oil

  • Option 4: Sautéed shrimp over green and yellow zucchini noodles, sautéed with red and green peppers, onions, and tomato sauce

  • Option 5: Baked sweet potato topped with pulled BBQ chicken or pork with mixed vegetable salad


  • Option 1: Frozen banana treat: Slice banana in half lengthwise and spread with nut butter; wrap in parchment paper, and freeze

  • Option 2: Hummus with carrots, celery, and cucumbers

  • Option 3: Greek Yogurt and fruit parfait: Plain Greek yogurt layered with berries and topped with nuts

  • Option 4: Packaged mixed frozen fruit slices – strawberries, peaches, mango, or cherries. Pour in a bowl and eat partially frozen for a sorbet like consistency

  • Option 5: Cottage cheese with sliced peaches 

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Our Happy Experts are a team of lactation consultants and registered dietitian nutritionists certified in infant and maternal nutrition – and they’re all moms, too, which means they’ve been there and seen that. They’re here to help on our free, live chat platform Monday - Friday 8am - 6pm (ET).Chat Now!

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For more on this topic, check out the following articles:

What to Eat While Breastfeeding

Nutritious and Easy Postpartum Snacks

Nutritious Snack Ideas during Pregnancy

Juicing and Food Safety

Healthy Eating for Kids

Our meal plans offer recipe and meal suggestions. They are not designed to replace your doctor’s recommendations, nor do they take into account special nutritional needs, including allergies and intolerances. The meal plans suggest serving sizes that may or may not be appropriate for you. Please consult your doctor to determine what is best for you and your child.