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Sample 1,200 Calorie Meal Plan
View our
Meal Plan Exchanges
| Breakfast: |
2 1/2 carbohydrate (1
bread/starch, 1 fruit, 1/2 milk)
1 protein
1 fat |
| Total Carbohydrates:
37 grams |
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| Lunch: |
2 1/3 carbohydrate (1
bread/starch, 1 fruit, 1 vegetable)
2 protein
1 fat |
| Total Carbohydrates:
30-35 grams |
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| Dinner: |
3 1/2 carbohydrate (2
bread/starch, 1 fruit, 2 vegetable)
2 protein
2 fat |
| Total Carbohydrates:
45-55 grams |
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| Afternoon OR Evening Snack: |
1 1/2 carbohydrate (1
bread/starch, 1/2 milk) |
| Total Carbohydrates:
22 grams |
Sample 1,500 Calorie Meal Plan
| Breakfast: |
3 1/2 carbohydrate (2
bread/starch, 1 fruit, 1/2 milk)
1 protein
2 fat |
| Total Carbohydrates:
52 grams |
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| Lunch: |
4 carbohydrate (2 bread/starch,
1 fruit, 1/2 milk, 1 vegetable)
2 protein
1 fat |
| Total Carbohydrates:
60 grams |
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| Dinner: |
4 carbohydrate (2 bread/starch,
1 fruit, 1/2 milk, 1 vegetable)
2 protein
1 fat |
| Total Carbohydrates:
60 grams |
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| Afternoon OR Evening Snack: |
1 1/2 carbohydrate (1
bread/starch, 1/2 milk) |
| Total Carbohydrates:
22 grams |
Sample 1,800 Calorie Meal Plan
| Breakfast: |
3 1/2 carbohydrate (2
bread/starch, 1 fruit, 1/2 milk)
1 protein
2 fat |
| Total Carbohydrates:
52 grams |
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| Lunch: |
3 1/2 carbohydrate (2
bread/starch, 1fruit, 2 vegetable)
2 protein
1 fat |
| Total Carbohydrates:
45-55 grams |
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| Dinner: |
6 carbohydrate (4 bread/starch,
1 fruit, 1/2 milk, 1 vegetable)
3 protein
2 fat |
| Total Carbohydrates:
about 80-85 grams |
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| Afternoon OR Evening Snack: |
2 1/2 carbohydrate (2
bread/starch, 1/2 milk) |
| Total Carbohydrates:
37 grams |
Sample 2,000 Calorie Meal Plan
| Breakfast: |
5 1/2 carbohydrate (3
bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat |
| Total Carbohydrates:
80-85 grams |
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| Lunch: |
5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable)
2 protein
2 fat |
| Total Carbohydrates:
80-85 grams |
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| Dinner: |
5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable)
4 protein
2 fat |
| Total Carbohydrates:
80-85 grams |
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| Afternoon or Evening Snack: |
2 1/2 carbohydrate (2
bread/starch, 1/2 milk) |
| Total Carbohydrates:
37 grams |
Sample 2,200 Calorie Meal Plan
| Breakfast: |
5 1/2 carbohydrate (3
bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat |
| Total Carbohydrates:
80-85 grams |
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| Lunch: |
5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable)
2 protein
2 fat |
| Total Carbohydrates:
75-80 grams |
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| Dinner: |
5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 2 vegetable)
4 protein
2 fat |
| Total Carbohydrates:
75-80 grams |
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| Afternoon or Evening Snack: |
3 1/2 carbohydrate (2
bread/starch, 1 fruit, 1/2 milk) |
| Total Carbohydrates:
52 grams |
Sample 2,500 Calorie Meal Plan
| Breakfast: |
5 1/2 carbohydrate (3
bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat |
| Total Carbohydrates:
80-85 grams |
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| Lunch: |
5 carbohydrate (3 bread/starch,
1 fruit, 1/2 milk, 2 vegetable
3 protein
2 fat |
| Total Carbohydrates:
65-75 grams |
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| Dinner: |
8 carbohydrate (4 bread/starch,
2 fruit, 1 milk, 3 vegetable)
4 protein
3 fat |
| Total Carbohydrates:
110-120 grams |
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| Afternoon OR Evening Snack: |
3 1/2 carbohydrate (2
bread/starch, 1 fruit, 1/2 milk), 1 protein |
| Total Carbohydrates:
52 grams
I have compiled some really tasty recipes
that I've used myself. Feel free to check them out and
email me with comments and suggestions
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