IDEAS FOR MEALS
BREAKFAST
#1
1 protien = 1 egg, (cooked anyway, avoid fried or use a PAM type spray)
2 starches = 1 toast, 1/2 cup of home fries,
1 fruit/veg =1/2 cup of juice
1 milk = 1/2 cup milk
1 fat = 1 tsp of margarine
#2
1 protien = slice of cheese
2 starches = cold cereal
1 fruit/veg =1/2 banana sliced on cereal
1 milk = 1/2 cup milk
1 fat = no fat
#3
1 protien = cottage cheese)
2 starches = 1 bagel
1 fruit/veg = fruit cut into cottage cheese
1 milk = 1/2 cup milk
1 fat = 1 tsp of margarine
#4
1 protien = cheese slice
2 starches = hot cereal with cinnamon on it
1 fruit/veg = a fruit or juice
1 milk = 1/2 cup milk
1 fat = no fat
LUNCH
#1
2 protien = 2 eggs hard boiled (make egg salad) serve on lettuce bed
2 starches = crackers
2 fruit/veg = carrot sticks (1cup)
1 milk = milk or a yogurt
1 fat = mayo for egg salad
Free = celery, radish for salad
#2
2 protien = 2 slices of lunch meat
2 starches = 2 slices of bread
2 fruit/veg = 1/2 cup of apple sauce and carrot sticks
1 milk = milk
1 fat = mayo or margarine for sandwich
Free - toss salad made with any of your free vegetables
#3
2 protien = slices of cheese
2 starches = 1 bagel cut in two toasted (put chees on it.. and melt in microwave
2 fruit/veg = 2 cups of mixed fruit cut up (fresh is better)
1 milk = yogurt (but some of your fruit in it)
1 fat = from the cheese
Free = toss salad of free vegetables
#4
2 protien = tuna
2 starches = bun
2 fruit/veg = grapes
1 milk = milk
1 fat = mayo
Free = 1/2 tomato, celery, radish, lettuce
hollow out tomato , put tuna salad in side and serve on a bed of lettuce surrounded by grapes
SUPPER
#1
3 protien = ham
2 starches = scalloped potatoes
2 fruit/veg = peas
1 milk = milk
1 fat = some in ham?
Free = toss salad
#2
3 protien = hamburger (lean) drained
2 starches = pasta
2 fruit/veg = spagetti sauce, fruit
1 milk = milk
1 fat =
Free = toss salad, spices for spagetti
#3
3 protien = chicken breast (1 sm)
2 starches = roll
2 fruit/veg = carrots coins
1 milk = milk
1 fat =
Free = toss salad, cauliflower and broccoli
spice your chicken bake at 350, steam cauliflower/broccoli/carrot coins
#4
3 protien = fish (broiled or bbq)
2 starches = rice
2 fruit/veg = mixed veg
1 milk = milk
1 fat =
Free = clear broth to cook rice in, toss salad
LIST OF EXCHANGES YOU CAN HAVE FOR 1800 CAL