"DietTribe" Week 4 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
6 ounces fat-free plain or vanilla light yogurt mixed with 3/4 cup Kashi GoLean cereal, 1 tablespoon raisins, 2/3 cup sliced strawberries and 1 1/2 teaspoons chopped pecans
Calories: 350
1 starch, 1 fruit, 1 meat, 1 milk, 1 fat

Snack
2 hard-boiled eggs and 1 cup cherry tomatoes
Calories: 170
1 meat, 2 fat, 1 vegetable

Lunch
1 La Tortilla Factory whole-wheat tortilla filled with 1/2 cup pinto beans, 1/4 cup reduced-fat shredded cheese, 2 tablespoon guacamole, chopped lettuce and salsa
Calories: 275
2 starch, 1 milk, 1 fat

Snack
1 Gardenburger Flame Grilled Burger topped with 2 tablespoons shredded cheese, 1/8 avocado and 1 tablespoon ketchup over small bed of lettuce, tomato and onion
Calories: 200
3 meat, 1 fat, 1 vegetable

Dinner
Large salad of spinach and romaine lettuce topped with 1 small chopped apple, 1 5-ounce can tuna, chopped scallions, 1/2 cup garbanzo beans, 1 tablespoon Parmesan cheese and 2 tablespoons Newman’s Own Sesame Ginger Dressing
Calories: 400
1 starch, 5 meat, 2 vegetable, 1 fat, 1 fruit

Snack
1 whole-grain waffle topped with 2 tablespoons whipped cream and 1 tablespoon sugar-free jam
Calories: 100
1 starch