"DietTribe" Week 3 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 1

Breakfast
La Tortilla Factory whole-wheat tortilla with 1 ounce turkey breast, 1/4 cup cooked Egg Beaters, 1 slice reduced-fat cheese (microwave 40 seconds to heat tortilla and melt cheese). Top with 1/4 cup chopped tomatoes and 1 tablespoon honey mustard.
Calories: 200
1 milk, 1 starch, 2 meat

Snack
Vanilla light yogurt mixed with 1/2 cup strawberries, 1 tablespoon raisins, 1 tablespoon chopped pecans
Calories: 250
1 milk, 1 fruit, 2 fat

Lunch
Garden Burger Flame Grilled Burger topped with chopped onions, 1 teaspoon relish, 1 tablespoon light canola mayonnaise, 1 teaspoon mustard, 2 teaspoons ketchup, lettuce and sliced tomato on whole-grain bun. Serve with garden salad: lettuce of choice, 1/4 cup shredded carrots, 1 small cucumber, onion and remainder of tomato, with 1 tablespoon Newman’s Own Sesame Ginger Dressing.
Calories: 400
2 starch, 2 vegetable, 2 meat, 2 fats

Snack
1 cup sugar snap peas with 1 low-fat string cheese
Calories: 100
2 meat, 1 vegetable

Dinner
4 ounces chicken breast grilled with 1 tablespoon BBQ sauce; 1 ear corn on the cob topped with Butter Buds or Smart Beat Smart Squeeze; and 1/2 cup cooked green beans topped with 1 teaspoon canola spread
Calories: 400
4 meat, 1 vegetable, 1 fats, 2 starch

Snack
1/2 frozen* banana topped with 2 tablespoons light whipped cream and 1 teaspoon slivered almonds
Calories: 120
1 fruit, 1 fat
* Peel ripe or overripe banana and wrap in tinfoil to freeze.