Healthy Meal Plans - Ask IFAS
FCS8750Healthy Meal Plans1Linda B. Bobroff2What is a meal plan?The food lists are:A meal plan is a guide to help you plan daily meals andsnacks. It allows you to eat foods you enjoy that provide agood balance of nutrients for your health. Meal plans canbe used by anyone interested in healthy eating, and they arevery helpful for people who want to manage their weight.Carbohydrates Starch Fruits Milk Fat-free, low-fat (1%) Reduced-fat (2%) WholeHow do meal plans work?Each meal plan gives an example of one day’s food intakeusing food lists that group foods based on the nutrientsthey contain. The meal plans provide recommendedamounts of food to eat from the five food groups in MyPlate: Vegetables, Fruits, Grains, Protein Foods, and Dairy.At the end of this publication, there are 14 different mealplans based on varied calorie levels (1,200, 1,400, 1,600,1,800, 2,000, 2,200, or 2,400 calories), each provided for atraditional or vegetarian eating style. Using one of the mealplans as a guide, you can select foods from the food listsin this document (or more complete lists in Choose YourFoods: Food Lists for Weight Management) to plan healthfuland tasty meals and snacks.How do food lists work?Foods are grouped into lists according to their carbohydrate, protein, and fat content. Foods within each listcontain similar amounts of total calories, carbohydrate,protein, and fat. Other carbohydrates Non-starchy vegetablesMeat and Meat Substitutes Lean Medium-fat High-fat Plant-basedFatsMaking Healthy ChoicesWe recommend that you select a variety of “nutrient-rich”foods to make up your personal food plan. Nutrient-richfoods are those that provide plenty of nutrients, such asprotein, vitamins, and/or minerals, along with calories(energy). Nutrient-rich foods are low in fat, especially solidfats, and added sugars.You can check food labels to see the fat and sugar content offoods. Low nutrient-dense foods, like rich desserts, sugarydrinks, and chips, provide calories with few other nutrients1. This document is FCS8750, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication dateAugust 2002. Revised December 2017. Visit the EDIS website at http://edis.ifas.ufl.edu.2. Linda B. Bobroff, PhD, RDN, professor, Department of Family, Youth and Community Sciences, UF/IFAS Extension, Gainesville, FL 32611.The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only toindividuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, nationalorigin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office.U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of CountyCommissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
needed for good health. We suggest you eat these foods lessoften.non-sugary drinks, such as club soda, seltzer, unsweetenedtea, or coffee.Limit higher fat foods to stay at your target calorie level.Ounce for ounce, fat provides more than twice as manycalories as protein or carbohydrates, and foods that are highin fat generally are high in calories. Check the food labelsince some low-fat foods are also high in calories!As you begin selecting foods based on these meal plans,think of it as a lifestyle change, or beginning a new way ofeating rather than a “diet” that will end when you reachyour body weight goal. Enjoy your meals, and invite yourfamily and friends to share your new way of eating.Setting Up Your Meal PlanFinally, include physical activity in your healthier lifestyle.Being active will help you maintain or achieve a healthybody weight and keep you feeling fit and strong. Regularexercise also reduces health risks. If you have not beenactive for a long time, check with your doctor before youstart an exercise program.First, decide your daily calorie goal. This may be tomaintain your weight or to lose or gain weight. If you wantto lose weight, select your calorie goal to lose no more thanone to two pounds per week. A calorie deficit of about 500calories a day will result in slow weight loss for most people.The best approach is to increase your physical activity anddecrease your food intake by a few hundred calories eachday.Slow weight loss is best for almost everyone trying to loseweight. For help in deciding your calorie goal, contact yourcounty Extension Family and Consumer Sciences agent, aregistered dietitian (RD or RDN), or a public health nutritionist. You can find your energy (calorie) needs at http://ChooseMyPlate.gov.Using Food ListsComplete food lists are available in the publication ChooseYour Foods: Food Lists for Weight Management s-Food-Listsfor-Weight-Management-Single.aspx). The following listswill get you started. The first five food lists are foods thatprovide Carbohydrates.Figure 2. Be sure to choose foods you enjoy! It will help you stick withyour meal plan.Credits: Getty ImagesFigure 1. MyPlate can help you plan healthy meals. VisitChooseMyPlate.gov for tips on making healthy food choices andresources to help you keep track of your food intake and physicalactivity.Credits: USDANext, look at the meal plan closest to your calorie level andplan menus for one week using the sample menu as a guide.Choose foods available on the plan that you enjoy eating.Be sure to include healthful snacks in your meal plan. Theywill help keep you from getting too hungry during the day.Also, every day drink at least nine cups of water or otherHealthy Meal PlansCarbohydratesSTARCH1 starch choice provides: 15 grams carbohydrate 0–3 grams protein 0–1 gram fat 80 caloriesStarches include breads, cereals, starchy vegetables, crackersand snacks, and beans, peas, and lentils. These foods arefound in the Grains, Vegetable, or Protein Foods groups ofMyPlate. They provide a variety of vitamins and minerals,2
and many provide fiber. Beans, peas, and lentils are alsoexcellent protein sources.One starch is: ½ cup of cooked cereals, grains, or starchy vegetables ⅓ cup of cooked rice or pasta 1 ounce of bread ¾ to 1 ounce of most snack foods (some snacks also havefat)A few examples of one starch choice are:Table 1.Bread1 slice (1 oz)Bagel¼ large (1 oz)Cereal (cooked)½ cupGranola¼ cup (may have extra fat)Figure 3. Fruits provide only 60 calories in one serving, along withvitamins, minerals, and fiber. They are naturally sweet and make greatsnacks or desserts.Credits: Getty ImagesPasta1/3 cup, cookedBaked beans1/3 cupA few examples of one fruit choice are:Rice1/3 cup, cookedBanana1 small (4 oz)Corn½ cupBlueberries¾ cupPotato, baked or boiled¼ large (3 oz)Cantaloupe1 cup, cubedDried beans and peas (cooked)½ cupPrunes, dried3Tortilla, flour1 (6 inches across)Strawberries, whole1¼ cup100% Orange juice½ cupCereal (ready-to-eat, unsweetened) ¾ cupSome starchy foods are prepared with fat so they count as1 starch and 1 fat:Table 2.Corn bread, 1¾-inch cube1 piece (1½ oz)French fries1 cup (2 oz)Taco shell, 5 inches2FRUITS1 fruit choice provides: 15 grams carbohydrate 0 grams fat and protein 60 caloriesThe Fruit list includes fresh, frozen, dried, and cannedfruits. When you choose canned fruit, select fruit canned injuice or extra light syrup. Include at least one fruit high invitamin C (oranges, grapefruits, berries, and melons) everyday.One fruit is: 1 small fresh fruit (4 oz) ¾ to 1¼ cup of fresh fruit ½ cup of canned fruit ½ cup of unsweetened fruit juice 2 tbsp of dried fruitHealthy Meal PlansTable 3. Fruits.MILK1 milk choice provides: 12 grams carbohydrate 8 grams protein 0–8 grams fat 100–160 caloriesMilk and yogurt are excellent sources of calcium andprotein as well as several vitamins and other minerals.Select fat-free or low-fat (1%) dairy and have 2–3 servings aday. Fortified soy milk is also a good source of calcium andprotein; count 1 cup as a milk exchange and 1 fat exchange(light versions count as ½ fat exchange).One milk is: 1 cup of fat-free or 1% milk (see chart) ⅔ cup of plain fat-free or low-fat yogurtTable 4.Type of Milk or YogurtFat(grams)CaloriesFat-Free or Low-Fat (1%)0–3100Reduced-Fat (2%)5120Whole81603
If you want to decrease your calorie intake, choose fat-freeor low-fat milk and yogurt.SWEETS, DESSERTS, AND OTHERCARBOHYDRATES1 choice from this list provides: 15 grams carbohydrate Protein, fat, and calorie content variesMEAT AND MEAT SUBSTITUTESFoods on this list include foods that contain added fat and/or sugar. You may substitute foods on this list for a starch,fruit, or milk exchange. Choose the foods on this list lessoften because they are less nutrient-rich than foods on theother lists.Count as 1 carbohydrate (either a Starch, Fruit, or Milkon your meal plan):Table 5.Gingersnaps3Pudding, sugar-free, fat-free½ cupSalad dressing, fat-free3 tbspFrozen yogurt, fat-free1/3 cupCount as 1 carbohydrate (either a Starch, Fruit, or Milkon your meal plan) 1 fat:Table 6.Brownie, small, unfrosted1¼-inch square (about 1 oz)Cookie with crème filling2 smallTrail mix (dried fruit)1 ozHot chocolate, regular1 envelope in 8 ounces waterIce cream, light1/2 cupNON-STARCHY VEGETABLES1 non-starchy vegetable choice provides: 5 grams carbohydrate 2 grams protein 0 grams fat 25 caloriesNon-starchy vegetables include fresh, frozen, or cannedvegetables. Canned vegetables often contain added salt; youcan rinse and drain them to remove some salt or chooselow-sodium varieties. Deep green and orange vegetablesprovide vitamin A and other nutrients important forhealth. Several vegetables, including peppers, broccoli, andtomatoes, are rich sources of vitamin C. Starchy vegetableslike corn, peas, and potatoes are not included here; theyare on the starch list. Have at least 2–3 servings a day ofnon-starchy vegetables.Healthy Meal PlansOne non-starchy vegetable is: ½ cup of cooked vegetables ½ cup of vegetable juice 1 cup of raw vegetables (Raw salad greens are “FreeFoods,” which are explained in a later section of thisdocument.)1 meat or meat substitute choice provides: 7 grams protein 0–8 or more grams fat 0 grams carbohydrate 45–100 caloriesMeat and meat substitutes are divided into four lists,depending on their fat content and source (animal orplant). Select lean meats and meat substitutes most of thetime. Use low-fat cooking methods like broiling, roasting,baking, and grilling to limit added fat.One meat is: 1 ounce cooked meat, fish, poultry 1 ounce cheese ½ cup cooked beans, peas, or lentils (count as 1 Meat 1Starch) 1 egg 1 tbsp peanut butter/nut spreadsA typical portion of meat often is three or more ouncessince one ounce is a very small serving. For example, 3ounces of meat is about the size of a deck of playing cards.Lean meat and meat substitutes include lean cuts of beef,pork, and other meats, chicken or turkey (no skin), gamemeats, fresh or frozen fish, canned salmon or tuna, eggwhites or substitutes, and cheeses with 3 grams or less of fatper ounce.Medium-fat meat and meat substitutes include groundbeef, meat loaf, short ribs, chicken with skin, fried chickenor fish, pork cutlet or shoulder roast, cheese with 4–7 gramsof fat per ounce, and eggs.High-fat meat and meat substitutes are high in saturated fatand cholesterol. Examples are regular cheeses like cheddar,Swiss, and American, as well as bacon, hot dogs, sausage,spare ribs, and processed sandwich meat like bologna andsalami.Plant-based proteins include imitation bacon, burgers, andsausage; cooked beans, peas, and lentils; hummus; tempeh;tofu; and peanut and nut butters.4
A few examples of one fat choice are:Table 7.Avocado2 tbsp (1 oz)Almonds or cashews6 nutsPeanut butter½ tbsp (1½ tsp)Salad dressing, reduced-fat2 tbspCream cheese, reduced-fat*1½ tbspBacon, cooked*1 sliceSeeds (flaxseed, pumpkin, sesame)1 tbsp*Contains saturated fat.FREE FOODSFigure 4. Vary your protein sources! Eat legumes or fish several timeseach week in place of meat or poultry. This vegetarian dish has redbeans, rice, and avocado, a great source of healthy fat.Credits: Getty ImagesFATS1 fat choice provides: 5 grams fat 0 grams carbohydrate 0 grams protein 45 caloriesCurrent dietary guidance suggests that 20–35% of ourcalories should come from fat (Otten, Hellwig, & Meyers,2006). The meal plans included in this publication provideabout 20–25% of calories from fat.Foods on this list contain less than 20 calories and 5 gramsor less of carbohydrate per serving. When no serving size isgiven, you can eat the food as often as you desire. However,eat bouillon, pickles, and other high-sodium foods inmoderation.Free foods are divided into 5 groups:Table 8.Low-Carbohydrate FoodsHard candy, sugar-free1 pcGum, sugar-free1 pcSliced cucumber½ cupJam or jelly, no sugar added2 teaspoonsModified Fat Foods with CarbohydrateSalad dressing, fat-free or low-fat1 tbspWhether solid or liquid, all fats are more concentrated incalories than proteins and carbohydrates. For this reason,they need to be measured carefully. One tablespoon of oil,margarine, butter, or mayonnaise contains 100 calories.However, different fats have different health impacts. It isimportant to limit foods that contain saturated and transfat. Solid fats, like butter, vegetable shortening, and lard, arehigh in saturated fat. Foods made with hydrogenated oilsincluding stick margarine and many snack foods containtrans fat. Use these fats sparingly, if at all.Margarine, reduced-fat1 tspUse oils like olive, canola, and peanut oil in cooking and forsalads. Get some of your daily fat from nuts, seeds, avocado,and fatty fish like albacore tuna, herring, salmon, andsardines. Read food labels to avoid foods with more than2 grams of saturated fat per serving and foods that containany trans fat.CoffeeOne fat is: 1 teaspoon of margarine, butter, oil, or regularmayonnaise 1 tablespoon of regular salad dressingHealthy Meal PlansCondimentsKetchup1 tbspLemon or lime juiceMustardSalsa¼ cupVinegarDrinks/MixesBouillon (broth)Club sodaUnsweetened teaSeasonings*Herbs and spicesWine, used in cookingWorcestershire sauce*Limit seasonings that contain salt.5
COMBINATION FOODS AND FAST FOODSMany foods we eat cannot be classified into just one of thefood lists. For instance, casseroles, pasta dishes, stews, andsalads contain a variety of ingredients that provide differentnutrients. You can estimate the calories and nutrients in ahome recipe by classifying each ingredient, but it can bechallenging when a recipe has many ingredients or whenyou are eating out. The Choose Your Foods: Food Lists forWeight Management booklet provides examples of mixeddishes and fast foods and ways to count them for your mealplan.For example, one cup of stew may count as 1 carbohydrate 1 medium-fat meat 0–3 fats, depending on the typeof meat and vegetables in the stew. Cheese pizza (¼ of a12-inch pie) would be 2 carbohydrates 2 medium-fatmeats; adding pepperoni or sausage to the pizza will add 2fats to the exchanges.The Meal PlansWe developed two sets of healthy meal plans to help youplan your daily food intake, each at seven calorie levels.The Traditional Meal Plans include foods from all foodgroups. The Vegetarian Meal Plans omit meat, poultry, andfish. These meal plans include meat substitutes and dairyproducts, so they are appropriate for lacto-ovo vegetarians(those who eat milk products and eggs). The meal plansrange from 1,200 to 2,400 calories. Even when trying to loseweight, women need at least 1,200 calories a day and menneed at least 1,600 calories a day to get all of the essentialnutrients. The number of calories you actually eat willdepend on several things:ReferenceOtten, J. J., Hellwig, J. P., & Meyers, L. D., ed. (2006).Dietary Reference Intakes. The Essential Guide to NutrientRequirements. Washington, D.C.: The National AcademiesPress.For More InformationAmerican Diabetes Association and Academy of Nutrition and Dietetics. (2014). Choose Your Foods: Food Listsfor Weight Management. t your local county Extension office for informationand resources. The Family and Consumer Sciences agentmay offer classes in nutrition or other topics. The Extensionoffice is listed in the phone book under county government.In Florida, find your county Extension office at l-office/.Information is also available from the following ww.cdc.gov/healthyweight/index.html the exact foods you choose (for example, the cut of meator type of bread) the way you prepare the foods the exact amount of each food you eatIn these meal plans, the higher calorie menus build on thefoods in the 1,200-calorie meal plan. This way you can seewhich foods were added to increase the calorie level. Thefirst time a food is added to the plan it is marked with anasterisk (*). If the serving size of a food increases, it is alsomarked with an asterisk.Work with your county Extension Family and ConsumerSciences educator, a registered dietitian, or public healthnutritionist to find the meal plan that will work for you.Healthy Meal Plans6
Traditional Meal PlansTable 9. Traditional Meal Plan: 1,200 Calories5 Starch3 Non-Starchy Vegetable3 Fruit5 Meat2½ Milk3 FatMealMorningNoonAfternoonEveningLate NightHealthy Meal PlansMeal PlanSample Menu for One Day2 Starch1 small whole-wheat bagel (or ½ large)Free Food2 teaspoons sugar-free jam1 Milk1 cup low-fat (1%) milk1 Fruit1 small orangeFree Foodcoffee or tea1 Starch1 slice whole-wheat bread2 Fat2 teaspoons tub margarineFree Food1 cup mixed salad greens½ Non-Starchy Vegetable½ cup cut-up raw vegetables2 Meat2 ounces sliced turkey breastFree Food2 tbsp fat-free salad dressingFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt1 Fruit½ large bananaFree Foodsugar substitute and vanilla extract, if desired3 Meat3 ounces broiled fish2 Starch2/3 cup cooked brown rice2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens½ Non-Starchy Vegetable½ cup cut-up raw vegetables1 Fat1 tsp olive oilFree Foodbalsamic vinegar to taste1 Fruit½ cup canned (in juice) peaches½ Milk½ cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage7
Table 10. Traditional Meal Plan: 1,400 Calories6 Starch3 Non-Starchy Vegetable4 Fruit5 Meat2½ Milk4 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch1 small whole-wheat bagel (or ½ large)Free Food2 teaspoons sugar-free jam1 Milk1 cup low-fat (1%) milk1 Fruit1 small orangeFree Foodcoffee or tea2 Starch2 slices whole-wheat bread*2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens½ Non-Starchy Vegetable½ cup cut-up raw vegetables2 Meat2 ounces sliced turkey breastFree Food2 tbsp fat-free salad dressingFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large banana*Free Foodsugar substitute and vanilla extract, if desired3 Meat3 ounces broiled fish2 Starch2/3 cup cooked brown rice2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens½ Non-Starchy Vegetable½ cup cut-up raw vegetables2 Fat2 tsp olive oil*Free Foodbalsamic vinegar to taste1 Fruit½ cup canned (in juice) peaches½ Milk½ cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage*Added food items or increased amounts from previous meal plan.Healthy Meal Plans8
Table 11. Traditional Meal Plan: 1,600 Calories6 Starch4 Non-Starchy Vegetable4 Fruit6 Meat3 Milk5 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch1 small whole-wheat bagel (or ½ large)Free Food2 tsp sugar-free jam1 Milk1 cup low-fat (1%) milk1 Fruit1 small orangeFree Foodcoffee or tea2 Starch2 slices whole-wheat bread2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables*2 Meat2 ounces sliced turkey breastFree Food2 tbsp fat-free salad dressingFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large bananaFree Foodsugar substitute and vanilla extract, if desired4 Meat4 ounces broiled fish*1 Fat1 tsp tub margarine*2 Starch2/3 cup cooked brown rice2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables*2 Fat2 tsp olive oilFree Foodbalsamic vinegar to taste1 Fruit½ cup canned (in juice) peaches1 Milk1 cup low-fat (1%) milk*Free Foodnon-sugary, non-caloric beverage*Added food items or increased amounts from previous meal plan.Healthy Meal Plans9
Table 12. Traditional Meal Plan: 1,800 Calories7 Starch5 Non-Starchy Vegetable5 Fruit6 Meat3 Milk6 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch1 small whole-wheat bagel (or ½ large)Free Food2 tsp sugar-free jam1 Milk1 cup low-fat (1%) milk2 Fruit1 large orange*Free Foodcoffee or tea2 Starch2 slices whole-wheat bread2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables2 Meat2 ounces sliced turkey breast1 Fat1 tsp olive oil*Free Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large bananaFree Foodsugar substitute and vanilla extract, if desired4 Meat4 ounces broiled fish1 Fat1 tsp tub margarine3 Starch1 cup cooked brown rice*2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables2 Fat2 tsp olive oilFree Foodbalsamic vinegar to taste1 Fruit½ cup canned (in juice) peaches1 Non-Starchy Vegetable1 large carrot*1 Milk1 cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage*Added food items or increased amounts from previous meal plan.Healthy Meal Plans10
Table 13. Traditional Meal Plan: 2,000 Calories8 Starch5 Non-Starchy Vegetable5½ Fruit5½ Meat3 Milk6 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day3 Starch¾ cup low-fat granola*1 Milk1 cup low-fat (1%) milk2 Fruit1 large orangeFree Foodcoffee or tea2 Starch2 slices whole-wheat bread2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables2 Meat2 ounces sliced turkey breast1 Fat1 tsp olive oilFree Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large bananaFree Foodsugar substitute and vanilla extract, if desired3½ Meat (medium-fat)3½ ounces meat loaf*1 Fat1 tsp tub margarine3 Starch1 cup cooked brown rice2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables2 Fat2 tsp olive oilFree Foodbalsamic vinegar to taste1½ Fruit¾ cup canned (in juice) peaches*1 Non-Starchy Vegetable1 large carrot1 Milk1 cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage*Added food items or increased amounts from previous meal plan.Healthy Meal Plans11
Table 14. Traditional Meal Plan: 2,200 Calories9 Starch5 Non-Starchy Vegetable6 Fruit7 Meat3 Milk6 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day4 Starch1 cup low-fat granola*1 Milk1 cup low-fat (1%) milk2 Fruit1 large orangeFree Foodcoffee or tea2 Starch2 slices whole-wheat bread2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables3 Meat3 ounces sliced turkey breast*1 Fat1 tsp olive oilFree Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large bananaFree Foodsugar substitute and vanilla extract, if desired4 Meat (medium-fat)4 ounces meat loaf*1 Fat1 tsp tub margarine3 Starch1 cup cooked brown rice2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens1 Non-Starchy Vegetable1 cup cut-up raw vegetables2 Fat2 tsp olive oilFree Foodbalsamic vinegar to taste1 Fruit1 cup honeydew melon*1 Fruit½ cup canned (in juice) peaches*1 Non-Starchy Vegetable1 large carrot1 Milk1 cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage*Added food items or changed amounts from previous meal plan.Healthy Meal Plans12
Table 15. Traditional Meal Plan: 2,400 Calories9 Starch6 Non-Starchy Vegetable7 Fruit7 Meat3 Milk½ FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day4 Starch1 cup low-fat granola1 Milk1 cup low-fat (1%) milk2 Fruit1 large orangeFree Foodcoffee or tea2 Starch2 slices whole-wheat bread2 Fat2 tsp tub margarineFree Food1 cup mixed salad greens1½ Non-Starchy Vegetable1½ cup cut-up raw vegetables*3 Meat3 ounces sliced turkey breast1 Fat1 tsp olive oilFree Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt2 Fruit1 large bananaFree Foodsugar substitute and vanilla extract, if desired4 Meat (medium-fat)4 ounces meat loaf3 Starch9 ounces baked potato (about ¾ of a large potato)*2 Fat2 tsp tub margarine*½ Fat1½ tbsp reduced-fat sour cream*2 Non-Starchy Vegetable1 cup cooked summer squashFree Food1 cup mixed salad greens1½ Non-Starchy Vegetable1½ cup cut-up raw vegetables*2 Fat2 tsp olive oilFree Foodbalsamic vinegar to taste1 Fruit1 cup honeydew melon2 Fruit1 cup canned (in juice) peaches*1 Non-Starchy Vegetable1 large carrot1 Milk1 cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage*Added food items or increased amounts from previous meal plan.Healthy Meal Plans13
Vegetarian Meal PlansTable 16. Vegetarian Meal Plan: 1,200 Calories5½ Starch4 Non-Starchy Vegetable2 Fruit2½ Meat2½ Milk2 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch½ cup low-fat granola1 Milk1 cup low-fat (1%) milk1 Non-Starchy Vegetable½ cup tomato juice, low-sodiumFree Foodcoffee or tea1 Meat (high-fat)1 tbsp natural peanut butterFree Food2 tsp sugar-free jam1 Starch1 slice whole-wheat bread1 Fruit1 small bananaFree Food1 cup mixed green salad1 Fat1 tsp olive oilFree Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt1 Fruit1¼ cup whole strawberries, slicedFree Foodsugar substitute and vanilla extract, if desired1½ Meat 1½ Starch3/4 cup black beans, no salt added1 Starch1/3 cup cooked brown rice1 Fat1 tsp olive oil2 Non-Starchy Vegetable1 cup cooked broccoli1 Non-Starchy Vegetable1 cup baby carrots, raw½ Milk½ cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage1Note: If you choose a lean-meat choice instead of a high-fat meat exchange, you can increase your fat intake from other foods.1Healthy Meal Plans14
Table 17. Vegetarian Meal Plan: 1,400 Calories5½ Starch4 Non-Starchy Vegetable3 Fruit3½ Meat3 Milk2 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch½ cup low-fat granola1 Milk1 cup low-fat (1%) milk1 Non-Starchy Vegetable½ cup tomato juice, low-sodiumFree Foodcoffee or tea2 Meat (high-fat)2 tbsp natural peanut butter*Free Food2 tsp sugar-free jam1 Starch1 slice whole-wheat bread2 Fruit1 large banana*Free Food1 cup mixed green salad1 Fat1 tsp olive oilFree Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup low-fat plain yogurt1 Fruit1¼ cup whole strawberries, slicedFree Foodsugar substitute and vanilla extract, if desired1½ Meat 1½ Starch¾ cup black beans, no salt added1 Starch1/3 cup cooked brown rice1 Fat1 tsp olive oil2 Non-Starchy Vegetable1 cup cooked broccoli1 Non-Starchy Vegetable1 cup baby carrots, raw1 Milk1 cup low-fat (1%) milk*Free Foodnon-sugary, non-caloric beverage1*Added food items or increased amounts from previous meal plan.Note: If you choose a lean-meat choice instead of a high-fat meat exchange, you can increase your fat intake from other foods.1Healthy Meal Plans15
Table 18. Vegetarian Meal Plan: 1,600 Calories6½ Starch4 ½ Non-Starchy Vegetable4 Fruit3½ Meat3 Milk4 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch½ cup low-fat granola1 Milk1 cup low-fat (1%) milk1 Starch1 slice rye bread*1 Fat1 tsp tub margarine*1 Non-Starchy Vegetable½ cup tomato juice, low-sodiumFree Foodcoffee or tea2 Meat (high-fat)2 tbsp natural peanut butterFree Food2 tsp sugar-free jam1 Starch1 slice whole-wheat bread2 Fruit1 large bananaFree Food1 cup mixed green salad½ Non-Starchy Vegetable½ cup cut-up raw vegetables*2 Fat2 tsp olive oil*Free Foodbalsamic vinegar to tasteFree Foodiced tea, unsweetened1 Milk2/3 cup fat-free plain yogurt1 Fruit1¼ cup whole strawberries, slicedFree Foodsugar substitute and vanilla extract, if desired1½ Meat 1½ Starch¾ cup black beans, no salt added1 Starch1/3 cup cooked brown rice1 Fat1 tsp olive oil2 Non-Starchy Vegetable1 cup cooked broccoli1 Fruit1 cup cubed cantaloupe*1 Non-Starchy Vegetable1 cup baby carrots, raw1 Milk1 cup low-fat (1%) milkFree Foodnon-sugary, non-caloric beverage1*Added food items or increased amounts from previous meal plan.Note: If you choose a lean-meat choice instead of a high-fat meat exchange, you can increase your fat intake from other foods.1Healthy Meal Plans16
Table 19. Vegetarian Meal Plan: 1,800 Calories8 Starch5 Non-Starchy Vegetable4 Fruit4 Meat3 Milk4 FatMealMorningNoonAfternoonEveningLate NightMeal PlanSample Menu for One Day2 Starch½ cup low-fat granola1 Milk1 cup low-fat (1%) milk1 Starch1 slice rye bread1 Fat1 tsp tub margarine1 Non-Starchy Vegetable½ cup tomato juice, low-sodiumFree Foodcoffee or tea2 Meat (high-fat)2 tbsp natural peanut butterFree Food2 tsp sugar-free jam1 Starch1 slice whole-wheat bread2 Fruit1 large bananaFree Food1 cup mixed green salad1 Non-Starchy Vegetable1 cup cut-up raw vegetables*2 Fat2 tsp olive oilFree Foodbalsamic vinegar to ta
Each meal plan gives an example of one day’s food intake using food lists that group foods based on the nutrients they contain. The meal plans provide recommended amounts of food to eat from the five food groups in My-Plate: Vegetables, Fruits, Grains, Protein Foods, and Dairy. At the end of this publication, there are 14 different meal
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Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 9 DontWastetheCrumbs.com 1 Login to get the new meal plan. Each meal plan is available on the 25th of the month before. For example, Febuary's meal plan is available January 25 th. This give you ample time to review, plan and shop
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3 Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am - first meal to 6pm - last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your c
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