"DietTribe" Week 2 Meal Plan

Your daily meal plan is 1,500 calories per day. It is broken down to include 25 percent fat, 45 percent carbs and 30 percent protein. Each day, please choose 10 meat exchanges, 5 starch exchanges, 2 milk exchanges, 4 vegetable exchanges, 2 fruits and 6 fats.

Created by Sarah Mirkin R.D. based on consultation with Jessie Pavelka.

Day 8

Breakfast
Ezekiel sprouted cinnamon raisin English muffin topped with 1 1/2 tablespoons 1/3-less-fat cream cheese and sprinkled with cinnamon. Serve with 1 1/4 cups strawberries and 1/2 cup scrambled Egg Beaters.
Calories: 350

Snack
18 cashew nuts and 6 ounces light yogurt
Calories: 225
3 fats, 1 milk

Lunch
1 La Tortilla Factory whole-wheat tortilla, filled with 1 Gorton’s Grilled Fish (covered and cooked in microwave with 4 sliced mushrooms), 2 tablespoons low-fat sour cream, lettuce and salsa
Calories: 275
1 starch, 3 meat, 1 fat, 1 vegetable

Snack
1 low-fat string cheese wrapped with 2 thin slices of turkey (1 ounce), lettuce leaf and honey mustard, served with 1 mini-pack baby carrots
Calories: 150
1 meat, 1 milk, 1 vegetable

Dinner
4 ounces broiled salmon, 1 cup black bean soup, 1 cup cooked spinach (sauteed with garlic in 1 teaspoon olive oil)
Calories: 400
1 starch, 4 meat, 2 vegetable, 1 fat

Snack
1 Skinny Cow Vanilla and Caramel Dipper
Calories: 80
1 starch