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. 5 exchanges STARCH/BREAD 5 exchanges MEAT 3 exchanges VEGETABLES 2 exchanges FRUIT 2 exchanges SKIM MILK 4 exchanges FAT The menus contain approximately: Make sure you are drinking at least eight 8-oz glasses of water, preferably more, each day.
Day 1 1 English muffin (2 STARCH) 2 tsp Diet Jelly (FREE) 1 c Low-fat, low-sugar Yogurt (1 MILK) 1 Orange (1 Salad: 1 oz. Turkey (1 MEAT) 1 oz. Low-fat Shredded Cheese (1 MEAT) 2 c lettuce, broccoli, carrots, cauliflower, mushrooms, onions, tomatoes (2 VEG) 2 Tbsp Reduced-fat salad dressing (1 FAT) 1 Slice Wheat Bread (1 STARCH) 1 Small Apple (1 3 oz Baked Chicken (3 MEAT) 1/3 c Rice Pilaf (1 STARCH) ½ c Spinach, cooked (1 VEG) ½ c Low-fat Ice Milk (1 STARCH) Day 2 3/4 c Bran Flakes or other whole-wheat/whole-bran cereal (1 STARCH) ½ c Low-fat Cottage Cheese (2 MEAT) 1/3 c Canned Unsweetened Pineapple (1 ½ c Chicken Noodle Soup (1/2 STARCH) 5 Wheat Crackers (1 STARCH) 1 c Raw Broccoli (1 VEG) 1 Tbsp Low-Fat Salad Dressing (1 FAT) 1 c Carrots and Celery sticks (1 VEG) 2 Tbsp Reduced-fat Ranch dressing (1 FAT) 3 oz Hamburger on Bun (3 MEAT, 2 STARCH) 1/3 c Baked Beans (1 STARCH) ½ c Coleslaw with 2 Tbsp. Low-calorie mayonnaise (1 VEG, 2 FAT) 15 Grapes (1
Day 3 ½ Grapefruit (1 ½ c Low-sugar Oatmeal (1 STARCH) Day 4 1 2oz Whole grain bagel (1 STARCH) 1 Tbsp Low-fat cream cheese (1 FAT) 1 c Low-fat, low-sugar yogurt (1 MILK) ¼ c Low-fat Granola (1 STARCH) 1 cup Salad (1 VEG) with 1 sliced hardboiled egg (1 MEAT) 1 oz Low-fat cheese (1 MEAT) 1 Tbsp low-fat dressing (FREE) 1 small Baked Potato with 1 tbsp low-fat sour cream (1 STARCH, 1 FAT) 1 ¼ c Berries (1 3 oz Grilled Lean Pork Chop (3 MEAT) ½ c Mashed Potatoes (1 STARCH) ½ c Broccoli, cooked (1 VEG) ½ c Beets, cooked (1 VEG) 3 c popcorn popped in 1 tsp oil (1 STARCH, 1 FAT) 1 Small pear (1 1 c Macaroni and Cheese (2 STARCH, 2 MEAT, 2 FAT) 1 c baby carrots (1 VEG) 2 Tbsp Raisins (1 3 oz Baked Fish (3 MEAT) 1/3 c whole wheat couscous (1 STARCH) ½ c Steamed Summer and Zucchini Squashes (1 VEG) 1 small Baked Apple, sweetened with sugar substitute (1 5 Vanilla Wafers (1 STARCH, 1 FAT)
Day 5 1 whole wheat toaster waffle (1 STARCH) 1T low-sugar or sugar-free syrup (FREE) Hot Chocolate with 1 c Skim Milk, Cocoa, and Sugar Substitute (1 MILK, FREE) 1 c Low-fat, Low-sugar Yogurt (1 MILK) Grilled Cheese Sandwich: 2 slices Wheat Bread, 2 oz. Low-fat cheese, 1 tsp margarine (2 STARCH, 2 MEAT, 1 FAT) 1 c Vegetarian Vegetable Soup (1 VEG) 1 Small Apple (1 1 oz Low-fat Cheddar Cheese (1 MEAT) 1 slice cheese pizza (2 STARCH, 1 MEAT, 1 FAT) 1.5 c Tossed lettuce salad with ½ chopped cucumber and tomato (2 VEG) 1 Tbsp low-fat salad dressing (1 FAT) ½ Banana, sprinkled with cinnamon (1 Day 6 1 Slice Toast (1 STARCH) Omelet: ¼ c Cholesterol Free Egg Substitute or 2 Egg Whites, 1 oz Ham, ½ c Chopped Onion, Green Peppers, and Mushrooms (2 MEAT, ½ VEG) 1 c Low-fat, Low-sugar Yogurt 1 c Raspberries (1 MILK, 1 1 fat-free Hot Dog on whole wheat bun with Mustard (2 STARCH, 1 MEAT) 1 c Tomato Juice (1VEG) 1 oz Almonds (1 FAT) 1 c Whole Wheat pasta (2 STARCH) ¼ c Lean Ground beef (2 MEAT) ½ c Tomato sauce (1 VEG) 1 c Spinach Salad (1 VEG) 1 Tbsp Low-fat Salad Dressing (1 FAT) 1 Medium Peach or 2 halves Lite Canned Peaches (1
Day 7 2 slices Wheat Toast (2 STARCH) 2 tsp. Margarine (2 FAT) 1 Hardboiled Egg (1 MEAT) ½ c Water-Packed Tuna with Chopped Onion and Celery with 1 Tbsp Diet Mayonnaise on Fresh Tomato Wedges (2 MEAT, 1 FAT, 1 VEG) 5 whole wheat crackers (1 STARCH) 1 c Fresh Baby Carrots (1 VEG) ½ c Canned Pineapple in Juice (1 1 c Light Yogurt (1 MILK) Burrito: 1 Whole Wheat 10 inch Tortilla (2 STARCH) ¼ c Shredded Chicken (2 MEAT) 1 oz Low-fat Cheese (1 MEAT) 1/2 c Tomato Salsa (1 VEG) 1/8 Avocado, chopped (1 FAT) 2 Unsweetened Pear Halves in Sugar-Free Gelatin (1