Sample meal plans
Breakfast
Breakfast examples with four carbohydrate choices:
- 1 slice toast = 1 carbohydrate choice
- 1/2 cup hot cereal = 1 carbohydrate choice
- 1 tablespoon peanut butter
- 1/2 medium banana = 1 carbohydrate
- 1 cup (8 ounces) skim milk = 1 carbohydrate choice
- coffee or tea
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- 1 (4-inch) pancake = 1 carbohydrate choice
- 1 egg
- 2 tablespoons of light syrup = 1 carbohydrate choice
- 1 cup melon or berries = 1 carbohydrate choice
- 1 cup skim milk = 1 carbohydrate choice
- 1 teaspoon margarine
- coffee or tea
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- 1 1/2 cups dry, unsweetened cereal with 1 cup skim milk = 3 carbohydrate choices
- 1/2 cup orange juice = 1 carbohydrate choice
- coffee or tea
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Lunch
Lunch examples with four carbohydrate choices.
- 1 hamburger bun = 2 carbohydrate choices
- 1 small hamburger
- 1 teaspoon mayonnaise
- green salad
- tablespoons salad dressing
- 1 cup skim milk = 1 carbohydrate choice
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- 1 cup soup (broth-based with rice, noodles or navy beans) = 1 carbohydrate choice
- 1 sandwich (2 slices of bread, 2 oz. low-fat meat, 1 tablespoon light mayonnaise) = 2 carbohydrate choices
- 1 cup cantaloupe cubes = 1 carbohydrate choice
- coffee, tea or diet soda (pop)
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- 3 slices thin crust medium-sized cheese pizza = 3 carbohydrate choices
- lettuce salad with 2 tablespoon low calorie salad dressing
- 1/2 cup frozen yogurt = 1 carbohydrate choice
- coffee, tea or diet soda (pop)
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Dinner
Each of these three dinner examples has four carbohydrate choices.
- 1 pork chop
- 1 small baked potato = 2 carbohydrate choices
- 1 teaspoon margarine
- 1/2 cup coleslaw = 1 carbohydrate choice
- 1 cup watermelon cubes = 1 carbohydrate choice
- 1 cup (8 ounces) skim milk = 1 carbohydrate choice
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- 3 meatballs with 1/2 cup sauce = 1 carbohydrate choice
- 2/3 cup pasta = 2 carbohydrate choices
- green salad with 1 tablespoon dressing
- 1 cup strawberries = 1 carbohydrate choice
- coffee, tea or diet soda (pop)
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- 1 cup stir fry (meat, sauce and vegetables) = 1 carbohydrate choice
- 2/3 cup steamed rice = 2 carbohydrate choices
- 1/2 cup low-fat ice cream = 1 carbohydrate choice
- coffee, tea or diet soda (pop)
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Snacks
These examples of snack options have 1 to 2 carbohydrate choices.
- 6 ounces artificially sweetened yogurt = 1 carbohydrate choice
- 1 (3-inch) cookie = 1 carbohydrate choice
- 1 granola bar (15 to 20 carbohydrate grams) = 1 carbohydrate choice
- 15 mini pretzel twists = 1 carbohydrate choice
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- 1 piece fresh fruit = 1 to 2 carbohydrate choices
- 1 cup skim milk and 3 graham crackers = 2 carbohydrate choices
- 3 cups bag microwave light popcorn = 1 carbohydrate choice
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Meal plan: What to remember
- Enjoy your favorite foods in moderation.
- Eat some carbohydrates at each meal.
- Eat your regular meals at about the same time each day.
- Do not skip meals.
- Have a meal or snack every 4 to 6 hours while you are awake.
