"DietTribe" Week 5 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.

* In this plan you will see several new food items from Whole Foods Market.

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


Day 1

Breakfast
Toasted whole wheat English muffin sandwich with 1 Morningstar Farms Sausage Patty, and 1 slice reduced fat cheese melted. Serve with 1 orange.
Calories: 380
1 milk, 2 starch, 2 meat, 1 fruit

Snack
Celery logs filled with 1 tablespoon peanut butter
Calories: 100
2 fat

Lunch
Salmon Burger patty (Whole Foods Market) topped with sliced red onions, 1 tablespoon light canola mayonnaise, 1 teaspoon mustard, 2 teaspoons ketchup, lettuce and sliced tomato in 1/2 whole-wheat pita. 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: 325
1 starch, 1 vegetable, 3 meat, 2 fats

Snack 1 serving of Genisoy Soy Crisps
Calories: 120
1 meat, 1 starch

Dinner
Large salad of mixed greens, red onions, 1/2 cup garbanzo beans, 3-ounce chicken breast, 1 chopped peach, 4 ounces tofu and 1 ounce crumbled feta cheese, topped with Newman’s Own Salad Mist
Calories: 400
4 meat, 3 vegetable, 2 fats, 1 starch, 1 milk

Snack
15 frozen grapes
Calories: 60
1 fruit