Sample Menu: 1600 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. 7 Exchanges STARCH/BREAD 8 Exchanges MEAT 6 Exchanges VEGETABLE 3 Exchanges FRUIT 2 Exchanges skim MILK 2 Exchanges FAT The menus contain approximately: Make sure you are drinking at least eight 8-oz glasses of water, preferably more, each day.

2 Day 1 ½ c orange juice (1 FRUIT) 1 English muffin (2 STARCH) 2 tsp diet jelly (FREE) Salad: 3 oz ham, 1 oz low fat shredded cheese, and up to 3 c lettuce, raw broccoli, carrots, cauliflower, mushrooms, onions, and tomatoes (4 MEAT, 3 VEG) 2 Tbsp fat free salad dressing (FREE) 5 Melba toast (1 STARCH) 1 small apple (1 FRUIT) 4 oz baked chicken (4 MEAT) 2/3 c rice pilaf (2 STARCH) 1 c spinach, cooked (2 VEG) 1 tomato, sliced with 1 tsp mayonnaise (1 VEG, 1 ½ c ice milk topped with 1 ¼ cup strawberries and 2 Tbsp whipped topping (1 STARCH, 1 FAT, 1 FRUIT) 3 c popcorn (no added fat) (1 STARCH) Crystal Light Sugar-Free Beverage (FREE) Day 2 ½ banana, large (1 FRUIT) 1 ½ cup Cornflakes (2 STARCH) ½ c chicken noodle soup (½ STARCH) 3 Saltine crackers (½ STARCH) 1 c low fat cottage cheese with 1/3 cup canned unsweetened pineapple (4 MEAT, 1 FRUIT) 1 c carrots, cooked (2 VEG) 2 c carrot and celery sticks with 2 Tbsp fat free cream cheese (2 VEG, FREE) 4 oz Hamburger patty on bun (4 MEAT, 2 STARCH) Mustard, ketchup, and pickles (FREE) 1/3 c baked beans (1 STARCH) ½ c peas, cooked (1 STARCH) 1 c coleslaw with 2 Tbsp low calorie mayonnaise (2 VEG, 2 15 grapes (1 FRUIT)

3 Day 3 ¾ c blueberries (1 FRUIT) 1 c oatmeal (2 STARCH), with sugar sub and cinnamon (FREE) McDonald s chef salad with 2 Tbsp low calorie dressing (2 MEAT, 2 VEG) 1 small McDonald s French fries (2 STARCH, 2 ½ 1 ¼ c watermelon (1 FRUIT) 6 oz grilled or broiled lean pork chop (6 MEAT) 1 small ear of corn with fat free butter spray (1 STARCH, FREE) ½ c mashed potatoes (1 STARCH) 1 c broccoli, cooked (2 VEG) 1 c beets, cooked (2 VEG) ½ c applesauce (1 FRUIT) 1/3 c low fat frozen yogurt (1 STARCH) Day 4 ½ grapefruit, large (1 FRUIT) 2 slices raisin bread, toasted (2 STARCH) 1 c macaroni and cheese (2 STARCH, 2 MEAT, 2 ½ c asparagus, cooked (1 VEG) 1 c carrots, cooked (2 VEG) 2 Tbsp raisins (1 FRUIT) 6 oz baked fish (6 MEAT) 1 small dinner roll (1 STARCH) 1, 3 oz baked potato (1 STARCH) 1 c steamed summer and zucchini squashes (2 VEG) 2 broiled tomato halves (1 VEG) 1 small baked apple, sweetened with SPLENDA (1 FRUIT) 8 animal crackers (1 STARCH)

4 Day 5 1 orange (1 FRUIT) ½ bagel (1 oz) (1 STARCH) 1 Tbsp fat free cream cheese (FREE) Hot chocolate, made with 1 cup skim milk, cocoa, and SPLENDA (1 MILK, FREE) 2 slices whole wheat bread, 6 oz turkey breast luncheon meat, tomato slices, shredded lettuce, red onions, with 1 Tbsp fat free mayonnaise (2 STARCH, 6 MEAT, ½ VEG, FREE) 2 c vegetarian vegetable soup (2 VEG) 1 small banana and 1 small pear (mixed) (2 FRUIT) 2 sliced medium pepperoni Pizza Hut pizza, hand tossed crust (4 STARCH, 2 MEAT, 2 2 ½ c tossed lettuce salad (2 ½ VEG) 1 Tbsp low-calorie dressing (FREE) 1 c V8 juice (1 VEG) Day 6 1 c cantaloupe, cubed (1 FRUIT) 2 slice toast (2 STARCH) 2 tsp diet jelly (FREE) Omelet made with ½ cup cholesterol free egg substitute or 4 egg whites, 3 oz ham, chopped onion, green peppers, and mushrooms (5 MEAT, 1 VEG) 1 c light yogurt with 1 cup raspberries (1 MILK, 1 FRUIT) 1 hot dog on bun with mustard (2 STARCH, 1 MEAT, 1 2 c tomato juice (2 VEG) 1 c homemade beef casserole (2 STARCH, 2 MEAT, 1 ½ c steamed cabbage (1 VEG) 2 c spinach salad with 2 Tbsp diet dressing (2 VEG, FREE) 1 hard roll (1 STARCH) 1 fresh medium peach or 2 halves canned peaches (1 FRUIT)

5 Day 7 ½ c apple juice (1 FRUIT) 1 slice wheat bread toasted (1 STARCH) 1 tsp fat free margarine (FREE) Sugar sub and cinnamon sprinkled on toast (FREE) ¾ c water pack tuna with chopped onion and celery and 2 Tbsp diet mayonnaise on fresh tomato wedges (3 MEAT, 2 FAT, 1 VEG) 2 c fresh baby carrots and cucumber (2 VEG) 1 slice angel food cake (2 STARCH) ½ c canned pineapple (1 FRUIT) 1 c spaghetti (2 STARCH) ½ c spaghetti sauce with 3 oz lean ground beef (3 MEAT, 1 STARCH) 1 slice bread spread with 1 tsp fat free margarine and sprinkled with garlic powder (1 STARCH, FREE) 1 ½ c broccoli, cooked (3 VEG) 2 unsweetened pear halves in sugar free gelatin and topped with 2 Tbsp fat-free whipped topping (1 FRUIT, FREE)