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Please check with your doctor or nutrition educator to see what your calorie intake is supposed to be before you change your diet.
Sample 1,200 Calorie Meal Plan
| Breakfast: | 2 1/2 carbohydrate (1
bread/starch, 1 fruit, 1/2 milk) 1 protein 1 fat |
| Total Carbohydrates: 37 grams | |
| Lunch: | 2 1/3 carbohydrate (1
bread/starch, 1 fruit, 1 vegetable) 2 protein 1 fat |
| Total Carbohydrates: 30-35 grams | |
| Dinner: | 3 1/2 carbohydrate (2
bread/starch, 1 fruit, 2 vegetable) 2 protein 2 fat |
| Total Carbohydrates: 45-55 grams | |
| 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 | |
| Lunch: | 4 carbohydrate (2 bread/starch,
1 fruit, 1/2 milk, 1 vegetable) 2 protein 1 fat |
| Total Carbohydrates: 60 grams | |
| Dinner: | 4 carbohydrate (2 bread/starch,
1 fruit, 1/2 milk, 1 vegetable) 2 protein 1 fat |
| Total Carbohydrates: 60 grams | |
| 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 | |
| Lunch: | 3 1/2 carbohydrate (2
bread/starch, 1fruit, 2 vegetable) 2 protein 1 fat |
| Total Carbohydrates: 45-55 grams | |
| Dinner: | 6 carbohydrate (4 bread/starch,
1 fruit, 1/2 milk, 1 vegetable) 3 protein 2 fat |
| Total Carbohydrates: about 80-85 grams | |
| 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 | |
| Lunch: | 5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable) 2 protein 2 fat |
| Total Carbohydrates: 80-85 grams | |
| Dinner: | 5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable) 4 protein 2 fat |
| Total Carbohydrates: 80-85 grams | |
| 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 | |
| Lunch: | 5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 1 vegetable) 2 protein 2 fat |
| Total Carbohydrates: 75-80 grams | |
| Dinner: | 5 1/2 carbohydrate (3
bread/starch, 1 fruit, 1 milk, 2 vegetable) 4 protein 2 fat |
| Total Carbohydrates: 75-80 grams | |
| 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 | |
| Lunch: | 5 carbohydrate (3 bread/starch,
1 fruit, 1/2 milk, 2 vegetable 3 protein 2 fat |
| Total Carbohydrates: 65-75 grams | |
| Dinner: | 8 carbohydrate (4 bread/starch,
2 fruit, 1 milk, 3 vegetable) 4 protein 3 fat |
| Total Carbohydrates: 110-120 grams | |
| 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.