Outline of Daily Meal Plan
For 1200/1400 Calories BREAKFAST 1 Fruit (List 4) 2 Starch/Bread (List 1) 1 Fat (List 6) 1 Milk (List 5) Free Foods (List 7) LUNCH 1 Meat (List 2) 2 Starch/Bread (List 1) 1 Fruit (List 4) 1 Fat (List 6) Free Foods (List 7) AFTERNOON SNACK 1 Fruit (List 4) DINNER 2 Meats (List 2) 1 Starch/Bread (List 1) 1 Vegetable (List 3) 1 Fruit (List 4) 1 Fat (List 6) Free Foods (List 7) EVENING SNACKS 1 Starch/Bread (List 1) 1 Milk (List 5) Daily Meal Plan Selections LIST 1: STARCHES AND BREAD One portion of each food in this list contains about 15 g of carbohydrates, 3g protein, a trace of fat and 80 calories. To choose a similar portion of a starch/bread not listed follow these general rules:
Bagel= ½ (1 oz) Bun(hamburger/hotdog)=½ (1 oz) Englishmuffin= ½ Pita (6” across)= ½ Tortilla: flour or corn (6” across) Whole wheat, rye, white, pumpernickel, raisin (no icing) CEREAL/GRAINS/PASTA Bran cereal, concentrated such as All Bran= 1/3 c Bran cereal,flaked=½ c Cooked cereal, grits, bulgur=½ c Grapenuts=3 T Macaroni, noodles, spaghetti (cooked)=½ c Puffed cereal=1 ½ c Ready to eat unsweetened cereal= ¾ c Rice, white or brown = 1/3 c Shredded wheat =½ c Wheat germ =3 T CRACKERS/SNACKS Graham Cracker (2 ½ “ square)= 3 Matzo = ¾ oz Melba toast = 5 slices Oyster crackers=24 Popcorn, popped, no fat added =3 c Pretzels=¾ oz Rye crisp (2” x 3 ½”)= 4 STARCHY VEGETABLES Beans, baked=¼ c Corn=½ c or 6” cob Lentils, beans or peas (dried) such as kidney, white, split, black-eyed 1/3 c Lima Beans =½ c Peas, green (canned or frozen)=½ c Potato, baked=1 small (3oz) Potato, mashed= ½ c Winter squash (acorn, butternut)= ¾ c Yam or sweet potato, plain =1/3 c STARCHY FOODS PREPARED WITH FAT (Count as 1 starch/bread exchange and 1 fat exchange) Biscuit (2 ½” across)=1 Chow Mein noodles=½ c Corn bread (2” cube)= 1 (2 oz) Cracker, round butter type = 6 French Fried potatoes (2”-3 ½” long)=10 (1 ½ oz) Muffin (small, plain) = 1 Taco Shell (6” across) = 2 List 2: MEATS AND MEAT SUBSTITUTES One portion of each food in this list contains about 7g protein. Lean meats and meat substitutes have about 55 calories per serving, other meat items have 78-100 calories per serving. To follow a diet low in cholesterol and saturated fat, choose the lean meats, fish and other items that appear in bold type. Portions are weighed after cooking and with skin, bones and fat removed. BEEF Lean cuts, such as USDA Good/Choice round, sirloin, or flank steak, Tenderloin, chipped beef=1 oz All other cuts=1 oz CHEESE Cottage or ricotta=¼ c Diet (less than 55 calories per oz) = 1 oz Parmesan, grated =2 T Other cheese (except cream cheese) = 1 oz EGGS Egg Substitute (less than 55 calories per ¼ c)=¼ c Egg, white=3 Egg, whole=1 FISH AND SEAFOOD All fresh or frozen fish=1 oz Clams, crab, lobster, shrimp, scallops =2 oz Herring, smoked=1 oz Oysters=6 medium Sardines (canned)=2 medium Tuna (water-packed)=¼ c Salmon (canned)=¼ c MISCELLANEOUS Hotdog (10 per lb)= 1 Lamb (all cuts=1 oz Liver, heart, kidney, sweetbreads=1 oz Luncheon meats – 95% fat free=1 oz Peanut butter=1 T Sausages, such as Polish, Italian, smoked=1 oz PORK Lean cuts, such as Canadian Bacon, fresh ham, canned, cured, Boiled ham, tenderloin=1 oz POULTRY Chicken, turkey, Cornish hens (skin removed)= 1 oz VEAL Lean chops, roasts, cutlets =1 oz List 3. VEGETABLES One portion of each vegetable in this list contains about 5g carbohydrate, 2g protein, and 25 calories. If no portion size is listed, the following measurements should be used
Eggplant Peppers (green) Beans (green, wax, Italian) Greens (collard, mustard etc.) Sauerkraut Bean sprouts Mushrooms (cooked) Spinach (cooked) Beets Okra Summer squash (crookneck) Broccoli Onion Tomato (1 large) Brussels Sprouts Pea pods Tomato or vegetable juice Cabbage (cooked) Snow Peas Turnip Carrots Water chestnuts Cauliflower Zucchini (Cooked) List 4: FRUITS One portion of each vegetable in this list contains about 15g carbohydrate, and about 60 calories. To choose a similar portion of a fruit not listed, follow these general rules:
DRIED FRUITS Apple =4 rings Apricot=7 halves Date (medium)=2 ½ Fig=1 ½ Prune (medium)=3 Raisins=2T Fruit Juices: Apple juice or cider=½ c Cranberry juice cocktail =1/3 c Grape juice=1/3 c Prune juice=1/3 c Other, such as orange, pineapple, etc.=½ c FRUITS Apple, raw (2” across) =1 Applesauce, no sugar added =½ c Apricot, raw, (medium=4 Banana (9” long)=½ Blackberries or blueberries, raw=¾ c Cantaloupe or honeydew melon= 1 c Cherries, raw (large)=12 Fig, raw (2” across)=2 Fruit cocktail, canned=½ c Grapefruit (medium)=½ Grapefruit segments= ¾ c Grapes (small)=15 Kiwi (large)=1 Mandarin orange=¾ c Nectarine (2 ½” across)=1 Orange ( 2 ½" across)=1 Papaya=1 c Peach 2 ¾” across)=1 whole or ¾ c Pear=½ large or 1 small Persimmon (native, medium)= 2 Pineapple, fresh=¾ c Plum, raw (2” across) =2 Raspberries, raw=1 c Strawberries, raw, (whole)=1 ¼ c Tangerine (2 ½”across)=2 Watermelon=1 ¼ c List 5: MILK AND MILK PRODUCTS One portion of each milk or milk product on this list contains about 12g carbohydrate and 8g protein. These foods also contain 1-8g fat and 90-150 calories per serving depending on their butterfat content. Choose foods from the skin and low-fat milk groups as often as possible because they contain less butterfat than do whole milk products. SKIM AND VERY LOWFAT MILK Skim ½% or 1% milk 1 c Buttermilk, low fat Evaporated skim milk =½ c Nonfat dry milk=1/3 c Nonfat yogurt, plain 8 oz LOWFAT MILK (Counts as 1 milk and 1 fat exchange) 2% milk= 1 c Low-fat yogurt, plain (with added nonfat milk solids)= 8 oz WHOLE MILK (COUNTS AS 1 MILK AND 2 FAT EXCHANGES) Whole milk=1 c Evaporated whole milk= ½ c Whole yogurt, plain= 3 oz List 6: FATS One portion of each food on this list contains about 5g fat and 45 calories. Choose unsaturated fats instead of saturated fats as often as possible. UNSATURATED FATS Almonds, dry roasted=6 whole Avocado, (medium)=1/8 Margarine= 1 t Margarine, diet=1 T Mayonnaise=1 t Oil (corn, cottonseed, olive, peanut, safflower, soy, sunflower)=1 t Olives=10 small or 5 large Peanuts=20 small or 10 large Pecans or walnuts=2 whole Salad dressing, mayonnaise-type = 2 t Salad dressing, other varieties= 1 T Sunflower seeds=1 T SATURATED FATS Bacon=1 slice Butter=1 t Coconut, shredded= 1 T Cream (light, coffee, table, sour)=2 T Cream (heavy, whipping)= 1 T Cream Cheese=1 T List 7: FREE FOODS Each free food or drink contains fewer than 20 calories per serving. You may eat as much as you want of free foods that have no portion size given. You may eat two or three servings per day of free foods that have portions listed. Be sure to spread your servings throughout the day. DRINKS Bouillon or broth, no fat Cocoa power, unsweetened baking type (1 T) Coffee or tea Soft drinks, calorie-free, including carbonated drinks CONDIMENTS Ketchup (1 T) Dill pickles, unsweetened Horseradish Hot Sauce Mustard Salad dressings, low calorie, including mayonaise-type (2 t) Taco sauce, (1 T) Vinegar SWEET SUBSTITUTES Gelatin, sugar-free Jam or jelly, sugar-free (2 T) Whipped topping, (2 T) SEASONINGS Seasonings can be used as desired. If you are following a low-sodium diet, be sure to read the labels and choose seasonings that do not contain sodium or salt. Flavoring extracts (vanilla, almond, butter, etc. Garlic or garlic powder Herbs, fresh or dried Lemon or lemon juice Lime or lime juice Onion power Paprika Pepper Pimento Spices Soy sauce Worcestershire sauce FRUITS Cranberry or rhubarb, no sugar (1/2 c) VEGETABLES Cabbage Celery Cucumber Green Onion Hot peppers Mushrooms Radishes Salad greens (as desired, including Lettuce, Romaine, Spinach (raw) Zucchini |
For 1500 Calories
BREAKFAST 1 Fruit (List 4) 2 Starch/Bread (List 1) 1 Fat (List 6) 1 Milk (List 5) Free Foods (List 7) LUNCH 1 Meat (List 2) 2 Starch/Bread (List 1) 1 Vegetable (List 3) 1 Fruit (List 4) 1 Fat (List 6) Free Foods (List 7) AFTERNOON SNACK 1 Fruit (List 4) DINNER 2 Meats (List 2) 2 Starch/Bread (List 1) 1 Vegetable (List 3) 1 Fruit (List 4) 2 Fat (List 6) Free Foods (List 7) EVENING SNACKS 1 Starch/Bread (List 1) 1 Milk (List 5) 1 Fruit (List 4) |