Sample Meal Plans

As I stated earlier, it is important that you meet with your health care team, including a registered dietitian with expertise in diabetes, to develop your personal meal plan. The plans in tables 5.3 through 5.6 are intended only as examples of meal plans based on the exchange system and varying in caloric content. Please note that the number of calories and grams of carbohydrate can vary slightly within each group of an exchange-which can result in a slightly different calculation. This variation is small and has been accounted for in the exchange and will not significantly affect your overall plan. You will need to obtain an exchange list and personalized details from your dietician before creating your meal plan.

General Exchanges:

• One low-fat milk exchange is 90 calories.
  1 cup skim or 1% low-fat milk
  3/4 cup low-fat yogurt
• One fruit exchange is 60 calories with 15 grams of carbohydrate.
  1 small banana
  1/2 mango
  1 cup fresh blueberries
  1/2 cup unsweetened orange juice
• One starch exchange is 80 calories with 15 grams of carbohydrate.
  1/2 cup bran flakes cereal
  1 slice regular bread
  2 slices of low-calorie bread
  1/2 bagel 1/2 English muffin
• One protein exchange is 35 calories with 1 gram of fat (very lean) or 55 calories with 2 to 3 grams of fat (lean*) or 75 calories with 5 grams of fat (medium**)
  1 egg white
  1 oz fresh fish
  1 ounce turkey or chicken breast (skinless)
  1/2 cup cooked beans (chick peas, black beans, lentils, or kidney beans)
  1 oz lean beef sirloin*
  1 oz pork tenderloin*
  4 ounces of tofu**
• 1 fat exchange: 5 grams of fat is 45 calories with no carbohydrates and no protein.
  1 tsp butter or margarine
  1 tsp olive oil
  1 tablespoon salad dressing
  2 tablespoons low-calorie cream cheese
  1 slice of bacon

Table 5.3 Sample 1,200-Calorie Meal Plan

Table 5.4 Sample 1,600-Calorie Meal Plan

Table 5.5 Sample 1,800-Calorie Meal Plan

Table 5.6 Sample 2,000-Calorie Meal Plan