University of Illinois Extension

Meal Plans

BREAKFAST
Amount/Portion 
Sliced banana 1 medium
Whole grain cold cereal ¾ cup
Skim milk 8 ounces
Hardboiled eggs 2 medium
450 Calories, 57 Carbohydrates, 4 Carbohydrate Choices
 
SNACK
Amount/Portion   
Low-fat string cheese 1 ounce
Pretzels ¾ ounce
160 Calories, 15 Carbohydrates, 1 Carbohydrate Choices
 
LUNCH
Whole wheat bread 2 slices
Lean sliced deli turkey 2 ounces
Low-fat Swiss cheese 1 ounce 
Green leaf lettuce 2 leaves
Tomato 1 slice
Mustard 2 teaspoons
Baby carrots 1 cup
Orange 1 small
440 Calories, 60 Carbohydrates, 4 Carbohydrate Choices
 
SNACK
Amount/Portion   
Celery sticks 5
Peanut butter 1 tablespoon
Raisins 1 tablespoons
140 Calories, 10 Carbohydrates, 0.5 Carbohydrate Choices
 
DINNER
Zesty Turkey Burger with Mushrooms† 1
Hamburger bun 1
Mayonnaise 2 teaspoons
Baked Steak Fries† 1 serving
Ketchup 2 tablespoons
510 Calories, 65 Carbohydrates, 4 Carbohydrate Choices
 
SNACK
Amount/Portion   
Light yogurt 6 ounces
100 Calories, 15 Carbohydrates, 1 Carbohydrate Choices
 
Total: 1800 Calories, 222 Carbohydrates, 15 Carbohydrate Choices
 
BREAKFAST
Amount/Portion
Almond Cranberry Muffin† 1 muffin
Light yogurt 6 ounces
Sliced berries 1 cup
Orange juice 4 ounces
392 Calories, 66 Carbohydrates, 4.5 Carbohydrate Choices
 
SNACK
Amount/Portion   
English muffin ½ 
Peanut butter 1 tablespoon
180 Calories, 15 Carbohydrates, 1 Carbohydrate Choices
 
LUNCH
Pita bread 6”
Hummus 4 tablespoons
Sliced bell peppers ½ cup
Sliced cucumber ½ cup
Banana 1 small
405 Calories, 60 Carbohydrates, 4 Carbohydrate Choices
 
SNACK
Amount/Portion   
Light yogurt 6 ounces
100 Calories, 12 Carbohydrates, 1 Carbohydrate Choice
 
DINNER
Baked Pork Chops† 1 serving
Steamed broccoli and carrots 1 ½ cups
Dinner roll 1 small
Margarine 1 teaspoon
Skim milk 8 ounces
710 Calories, 60 Carbohydrates, 4 Carbohydrate Choices
 
SNACK
Amount/Portion   
Air-popped popcorn 3 cups
Grated parmesan cheese 1 tablespoon
105 Calories, 15 Carbohydrates, 1 Carbohydrate Choices
 
Total: 1892 Calories, 228 Carbohydrates, 15 Carbohydrate Choices

Note: These menus do not replace those given to you by your health care provider.