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. 6 exchanges STARCH/BREAD 8 exchanges MEAT 4 exchanges VEGETABLES 3 exchanges FRUIT 2 exchanges SKIM MILK 2 exchanges FAT 8-10, 8 oz. Servings WATER The menus contain approximately: Make sure you are drinking at least eight 8 oz. servings of water, preferably more, each day.
Day 1 ½ c orange juice (1 FRUIT) 1 English muffin (2 STARCH) 1 tsp margarine (1 FAT) 2 tsp diet jelly (FREE) 1 c Skim milk (1 MILK) Salad: 2 oz. Ham (2 MEAT) 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 Fat-free Salad Dressing (FREE) 5 Melba toast (1 STARCH) 1 c light yogurt (1 MILK) 1 Small Apple (1 FRUIT) 1 c Carrots and Celery (1 VEG) 1 Tbsp Reduced fat Salad Dressing (1 FAT) 4 oz Baked Chicken (4 MEAT) 1/3 c Rice pilaf (1 STARCH) ½ c Carrots, cooked (1 VEG) ½ c Ice Milk (1 STARCH) 1 ¼ c Strawberries (1 FRUIT) 2 Tbsp fat-free whipped topping (FREE) Day 2 ½ Banana, large (1 FRUIT) 1 ½ c Cornflakes (2 STARCH) ½ c Chicken Noodle Soup (1/2 STARCH) 3 Saltine Crackers (1/2 STARCH) ½ c low-fat Cottage Cheese (2 MEAT) 1/3 c Canned Unsweetened Pineapple (1 FRUIT) 1 c raw broccoli (1 VEG) 2 Tbsp Fat-Free Salad Dressing (FREE) 2 c Carrots and Celery sticks (2 VEG) 2 Tbsp Fat-free Cream Cheese (FREE) 4 oz Hamburger on Bun (4 MEAT, 2 STARCH) with mustard, dill pickles, and 1 Tbsp. Fat Free Mayonnaise (FREE) 1/3 c Baked Beans (1 STARCH) ½ c Coleslaw with 2 Tbsp. Low-calorie mayonnaise (1 VEG, 2 FAT) ½ c Grilled Zucchini (1 VEG) 15 Grapes (1 FRUIT) 3 c popcorn (no added fat) (1 STARCH)
Day 3 ½ Grapefruit (1 FRUIT) 1 c Oatmeal (2 STARCH) 1 tsp Cinnamon (FREE) 1 McDonald s Chef Salad (2 MEAT, 2 VEG) 2 Tbsp Fat Free dressing (FREE) 1 small McDonald s French Fries (2 STARCH, 2 FAT) 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 Broccoli, cooked (2 VEG) ½ c Applesauce (1 FRUIT) 1 c Sugar-Free Gelatin (FREE) Day 4 ½ c 100% Juice (1 FRUIT) 1 slice Raisin Bread, toasted (1 STARCH) 1 c Macaroni and Cheese (2 STARCH, 2 MEAT, 2 FAT) ½ c Carrots, cooked (1 VEG) 2 Tbsp Raisins (1 FRUIT) 1 c Celery (1 VEG) 5 oz Baked Fish (5 MEAT) 1 small Dinner Roll (1 STARCH) 3 oz Baked Potato (1 STARCH) 1 oz Cheese on Baked Potato (1 MEAT) 1 c Steamed Summer and Zucchini Squashes (2 VEG) 1 small Baked Apple, sweetened with sugar substitute and cinnamon (1 FRUIT) 8 Animal Crackers (1 STARCH)
Day 5 1 Orange, sectioned (1 FRUIT) ½ Bagel, 1 oz (1 STARCH) 1 Tbsp Fat Free Cream Cheese (FREE) Hot Chocolate with 1 c Skim Milk, Cocoa, and Sugar Substitute (1 MILK, FREE) 2 slices Reduced calorie Bread (1 STARCH) 3 oz Turkey (3 MEAT) 3 oz Ham (3 MEAT) 1 c Vegetarian Vegetable Soup (1 VEG) 1 c Light Yogurt (1 MILK) 1 small Banana with 1 small Pear (diced and mixed together) (2 FRUIT) 2 slices medium Pepperoni Pizza Hut pizza, hand tossed crust (4 STARCH, 2 MEAT, 2 FAT) 2 c Tossed lettuce salad (2 VEG) 2 Tbsp low-calorie salad dressing (FREE) 1 c Carrots, raw (1 VEG) 2 Tbsp Fat free Salad Dressing (FREE) Day 6 1 c Cantaloupe, cubed (1 FRUIT) 1 oz Bagel, toasted ( STARCH) 2 tsp. Diet Jelly (FREE) 2 tsp Fat free Margarine (FREE) Omelet: ½ c Cholesterol Free Egg Substitute or 4 Egg Whites, 2 oz Ham, 1 c Chopped Onion, Green Peppers, and Mushrooms (5 MEAT, 1 VEG) 1 c Light Yogurt with 1 c Raspberries and sugar sub (1 MILK, 1 FRUIT) 1 fat-free Hot Dog on bun with Mustard (2 STARCH, 1 MEAT) 1 c Tomato Juice (1 VEG) 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) 1 Medium Peach or 2 halves canned Peaches (1 FRUIT)
Day 7 ½ c Apple Juice (1 FRUIT) 1 slice Wheat Toast (1 STARCH) 2 tsp Diet Jelly (FREE) 2 Scrambled Egg (2 MEAT) ¾ c Water-Packed Tuna with Chopped Onion and Celery with 2 Tbsp Fat free Mayonnaise on Fresh Tomato Wedges (3 MEAT, 1 VEG) 1 c Fresh Baby Carrots and Cucumber (1 VEG) 1 small Brownie, unfrosted (2 inches square) (1 STARCH, 1 FAT) 1 c Light Yogurt (1 MILK) 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 (1 STARCH) 1 tspmargarine and Garlic Powder (1 FAT) 1 c Romaine Lettuce (1 VEG) 1 c Mixed Vegetables (1 VEG) 2 Tbsp Fat-Free Salad Dressing (FREE) 2 Unsweetened Pear Halves in Sugar-Free Gelatin and topped with 2 Tbsp fat-free Whipped Topping (1 FRUIT)