Sample Menu: 2200 Calorie Meal Plan

Transcription

1 Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. The menus contain approximately: 8 exchanges STARCH/BREAD 13 exchanges MEAT 6 exchanges VEGETABLES 3 exchanges FRUIT 4 exchanges Skim MILK 3 exchanges FAT Make sure you are drinking at least eight 8-oz glasses of water, preferably more, each day.

2 Day 1 1 Fresh Pear (1 FRUIT) 2 Cooked Eggs (2 MEAT) 1 oz Fat-Free Cheese (1 MEAT) 1 English muffin (2 STARCH) 2 tsp Diet Jelly (FREE) 2 c Skim Milk (2 MILK) Salad: 2 oz. Ham (2 MEAT) 2 oz Turkey (2 MEAT) 1 oz. Low-fat shredded cheese (1 MEAT) 3 c lettuce, broccoli, carrots, cauliflower, mushrooms, onions, tomatoes (3 VEG) 2 Tbsp Fat free Salad dressing (FREE) 10 Melba toast (2 STARCH) 1 c skim milk (1 MILK) 1 Small Apple (1 FRUIT) 1 Low-fat Granola Bar (1 STARCH, 1 FAT) 5 oz Baked Chicken (5 MEAT) 2/3 c Rice pilaf (2 STARCH) 1 c Carrots, cooked (2 VEG) ½ c Spinach, cooked (1 VEG) ½ c Ice Milk (2 STARCH) 1 ¼ c Strawberries (1 FRUIT) 2 Tbsp whipped topping (1 FAT) Day 2 1 Banana (1 FRUIT) 4 oz Canadian ham (4 MEAT) 1 ½ c Cornflakes (2 STARCH) 1 c Bean Soup (1 STARCH, 1 MEAT) 6 Saltine Crackers (1 STARCH) ½ c low-fat Cottage Cheese (2 MEAT) 1/3 c Canned Unsweetened Pineapple (1 FRUIT) 1 c Light yogurt (1 MILK) 2 c Carrots and Celery sticks (2 VEG) 2 Tbsp Reduced-fat cream cheese (1 FAT) 4 oz Hamburger on Bun (4 MEAT, 2 STARCH) with mustard, dill pickles, and 1 Tbsp. Fat Free mayonnaise (FREE) 1 c Baked Beans (2 STARCH, 2 MEAT) ½ c Coleslaw with 2 Tbsp. Low-calorie mayonnaise (1 VEG, 2 FAT) ½ c Grilled Zucchini (1 VEG) 15 whole wheat crackers (1 STARCH) 1 T peanut butter (1 MEAT) 1 C milk (1 MILK) 1 c veggies (1 VEG) 1 c low-fat yogurt (1 MILK)

3 Day 3 ¾ c Blueberries (1 FRUIT) 1 c Oatmeal (2 STARCH) 2 Scrambled Eggs (2 MEAT) 2 c Skim Milk (2 MILK) 1 McDonald s Grilled Chicken Salad Deluxe (1 VEG, 3 MEAT) 2 Tbsp low-calorie dressing (FREE) 1 small McDonald s French Fries (2 STARCH, 2 FAT) ½ c Low-fat Cottage Cheese (2 MEAT) 1 ¼ c Watermelon (1 FRUIT) 6 oz Grilled/Broiled Lean Pork Chop (6 MEAT) 1 small ear of Corn (1 STARCH) Fat-free butter spray (FREE) ½ c Mashed Potatoes (1 STARCH) 1 c Beets, cooked (2 VEG) ½ c Applesauce (1 FRUIT) 2/3 c Low-fat Frozen Yogurt or ice cream (1 MILK) Day 4 ½ c 100% Fruit Juice (1 FRUIT) 3 oz Sausage Patty, Reduced Fat (3 MEAT) 2 slices Raisin Bread, toasted (2 STARCH) 2 tsp Fat free Margarine (FREE) 1 Tbsp Diet Jelly (FREE) 1 c Macaroni and Cheese (2 STARCH, 2 MEAT, 2 FAT) 1 c Salad (1 VEG) 1 Tbsp Fat Free French Dressing (FREE) 2 oz Reduced-fat Cheese (2 MEAT) ½ c Asparagus, cooked (1 VEG) ½ c Carrots, cooked (1 VEG) 2 Tbsp Raisins (1 FRUIT) 1 c Low-fat Yogurt (1 MILK) 6 oz Baked Fish (6 MEAT) 1 small Dinner Roll (1 STARCH) 6 oz Baked Potato (2 STARCH) 1 c Steamed Summer and Zucchini Squashes (2 VEG) 2 Broiled Tomato Halves (1 VEG) 1 small Baked Apple, sweetened with sugar substitute (1 FRUIT) 6 Saltines (1 STARCH) 2 oz Cheese (2 MEAT)

4 Day 5 1 Orange, sectioned (1 FRUIT) 1 Biscuit (1 STARCH, 1 FAT) 2 tsp Diet Jelly (FREE) ¾ c Egg Substitute (3 MEAT) 2 oz Low-fat Cheese (2 MEAT) Hot Chocolate with 2 c 1% Milk, Cocoa, and Sugar Substitute (2 MILK, FREE) Grilled Ham & Cheese Sandwich: 2 slices bread, 2 oz Ham, 3 oz. Low-fat cheese (use nonstick skillet and/or nonstick spray) (2 STARCH, 5 MEAT) 2 c Vegetarian Vegetable Soup (2 VEG) 24 Oyster Crackers (1 STARCH) ½ c Canned Peaches (1 FRUIT) 1 c 1 % Milk (1 MILK) 1 small Pear (1 FRUIT) 2 slices medium Pepperoni Pizza Hut pizza, hand tossed crust (4 STARCH, 2 MEAT, 2 FAT) 2 c Tossed lettuce salad (2 VEG) 1 oz Ham (1 MEAT) 2 Tbsp low-calorie salad dressing (FREE) 1 c V8 juice (1 VEG) 1 oz low-fat cheese (1 MILK) Day 6 1 c Cantaloupe, cubed (1 FRUIT) 3 oz Bagel, toasted (3 STARCH) 2 tsp. Diet Jelly (FREE) Omelet: ½ c Cholesterol Free Egg Substitute or 4 Egg Whites, 2 oz Ham, 2 oz Cheese, 1 c Chopped Onion, Green Peppers, and Mushrooms (6 MEAT, 1 VEG) 1 c Light Yogurt with 1 c Raspberries and sugar sub (1 MILK, 1 FRUIT) 1 Hot Dog on bun with Mustard (2 STARCH, 1 MEAT) 10 Baby Carrots (1 VEG) ½ c Low-fat Cottage Cheese (2 MEAT) 2 c 1% Milk (2 MILK) 2 c Tomato Juice (2 VEG) 1 oz Cheese (1 MEAT) 1 c Homemade Beef Casserole (2 STARCH, 2 MEAT, 1 FAT) 2 c Spinach Salad (2 VEG) 2 Tbsp Diet Salad Dressing (FREE) 1 Hard Roll (1 STARCH) 1 tsp. Margarine (1 FAT) ½ c Canned Peaches (1 FRUIT) ¼ c Low-fat Cottage Cheese (1 MEAT)

5 Day 7 ½ c Apple Juice (1 FRUIT) 1 slice Wheat Toast (1 STARCH) 2 tsp. Diet Jelly (FREE) 2 Scrambled Egg (2 MEAT) 3 oz Reduced-fat Sausage Patty (3 MEAT) 2 c 1% Milk (2 MILK) ¾ c Water-Packed Tuna with Chopped Onion and Celery with 1 Tbsp Diet Mayonnaise on Fresh Tomato Wedges (3 MEAT, 1 FAT, 1 VEG) 1 c Fresh Baby Carrots and Cucumber (1 VEG) 1 small Brownie, unfrosted (2 inches square) (1 STARCH, 1 FAT) ½ c Canned Pineapple (1 FRUIT) ¼ c Low-fat Cottage Cheese (1 MEAT) 2 c Spaghetti (4 STARCH) 1 c Spaghetti sauce with 4 oz Lean Ground Beef (4 MEAT, 2 STARCH) 1 tsp Margarine and Garlic Powder (1 FAT) 1 c Romaine Lettuce (1 VEG) 1 c Mixed Vegetables (1 VEG) 2 Tbsp Fat-Free Salad Dressing (FREE) 1 C unsweetened pear halves (1 FRUIT) 1 C yogurt (1 MILK)