"DietTribe" Week 6 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 8

Breakfast
Breakfast Parfait: 3 ounces fat-free plain or vanilla light yogurt topped with (mixed together) 1/4 cup Kashi GoLean Crunch Cereal, 1 1/2 teaspoons chopped pecans and 1/4 cup sliced strawberries; top with remaining 3 ounces yogurt and 1/4 cup Kashi GoLean Crunch cereal, 1/4 cup blueberries and 1 1/2 teaspoons chopped pecans.
Calories: 350
1 starch, 1/2 fruit, 1 milk, 1 fat, 1 meat

Snack
1/2 Ezekiel sprouted raisin English muffin topped with 2 ounces tuna salad prepared with 1 1/2 teaspoons canola mayo (or light mayo), 2 teaspoons chopped scallions and 2 teaspoons chopped celery
Calories: 170
1 starch, 1/2 fat, 2 meat

Lunch
3 ounces tuna (remainder of can) mixed with 1 tablespoon canola mayo, 1 chopped baby carrot, 1 tablespoon chopped celery, 1 tablespoon chopped scallion and 1/2 teaspoon sweet pickle relish, and stuffed in 1/2 whole-wheat pita with 1 slice melted reduced-fat sharp cheddar cheese and 2 tomato slices. Serve with small garden salad with 3 sprays of Newman’s Own Salad Mist.
Calories: 350
1 starch, 3 meat, 1 milk, 1 fat, 1 vegetable

Snack
1 mini fiber cake (Zen or Trader Joe’s) with 1 Laughing Cow Light Cheese Wedge and 1 plum
Calories: 145
1 starch, 1 meat, 1/2 fruit
Dinner
1/2 cup whole-wheat pasta tossed with 3 ounces grilled chicken strips, 1 cup chopped Roma tomatoes, 1 tablespoon light canola spread and 2 tablespoons Parmesan cheese, served with 2 cups raw spinach sauteed with 1/2 teaspoon olive oil and 1 clove garlic
Calories: 400
1 starch, 3 meat, 3 vegetable, 2 1/2 fat

Snack
1 1/4 cups watermelon cubes
Calories: 60
1 fruit