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1800 CALORIE DAILY MEAL PLAN
Meal planning guidelines:
Eat meals at regular times, with
no more than 4-5 hours between meals/snacks.
Do not omit a meal. Use the portion size indicated on the “Substitution
Lists” accompanying this sheet. Any fat used in preparation of food
must be taken from the fat allowance of your meal plan.
Try to
include foods with a high fiber content,
such as whole-grain breads and cereals, and fresh fruits and
vegetables. Avoid fruit juices.
Choose lean meats
more often than medium-fat or high-fat meats. Meats should be weighed or
measured after preparation.
Avoid frying.
Bake, broil, roast, steam, grill, poach, or boil foods instead.
Avoid concentrated sweets,
such as pies, cakes, pastry, honey, syrup, regular soft drinks, and
foods very high in sugars. The suffix “-ose” usually indicates a sugar,
such as sucrose. Read food labels carefully.
Exercise regularly,
based on your physician’s recommendations.
BREAKFAST
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1 Meat
Exchange (List #5) |
|
1 Starch
Exchange (List #4) |
|
1 Milk
Exchange (List #1) |
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2 Fat
Exchanges (List #6) |
LUNCH
|
3 Meat
Exchanges (List #5) |
|
2 Starch
Exchanges (List #4) |
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2 Fat
Exchanges (List #6) |
|
2 Vegetable
Exchanges (List #2) |
|
1 Fruit
Exchange (List #3) |
AFTERNOON SNACK
|
1 Meat
Exchange (List #5) |
|
1 Starch
Exchange (List #4) |
DINNER
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3 Meat
Exchanges (List #5) |
|
2 Starch
Exchanges (List #4) |
|
1 Milk
Exchange (List #1) |
|
2 Fat
Exchanges (List #6) |
|
2 Vegetable
Exchanges (List #2) |
|
1 Fruit
Exchange (List #3) |
EVENING SNACK
|
1 Starch
Exchange (List #4) |
|
1 Milk
Exchange (List #1) |
SUBSTITUTION LIST
FREE FOODS—ALLOWED AS DESIRED—Negligible
carbohydrate, protein, and fat
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Coffee
Tea
Clear Broth (LS)
Bouillon (LS)
Lemon, Lime |
Gelatin, unsweetened
*Cranberries
(1/2 Cup)
Pickle, dill 1½ large (unsweetened) |
Diet salad dressings (1 Tbsp) if <2 calories per
Tbsp
Mustard
Horseradish |
Garlic
Pepper
Herbs / Spices
Flavorings
Vinegar |
Artificially sweetened
beverages with <5 calories per cup |
LIST
#1:
MILK EXCHANGES—Approximately
12 grams carbohydrate, 8 grams protein, variable fat
|
Carnation Nonfat Dry Milk
(Liquid) 1 Cup, (Dry) 1/3 Cup
Buttermilk, Fat Free 1 Cup
Fat Free plain yogurt 1 Cup |
Low Fat (1%) or Fat Free Milk 1 Cup
Low Fat (1%) Yogurt 1 Cup—may be sweetened with
aspartame
Whole Milk 1 Cup (omit 2 fat servings) |
Carnation Evaporated Milk—1/2 Cup
Buttermilk made from Whole Milk—1 Cup
Soy Milk ½ Cup (omit 1 fat serving) |
LIST
#2:
VEGETABLE EXCHANGES—Approximately
5 grams carbohydrate, 2 grams protein per ½ Cup cooked serving, or 1 cup
raw serving
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Artichokes
Asparagus
*Bean Sprouts
*Beans-green or wax
*Broccoli
*Beets
*Brussels Sprouts
*Cabbage (all kinds) Mushrooms |
*Carrots
*Cauliflower
Celery
*Eggplant
*Greens: Chard, Collard, Kale
*Mustard
*Spinach, Turnips
*Okra |
Onions
Peppers--red or green
*Rutabaga
*Sauerkraut
*Summer Squash
*Tomatoes
LS Tomato Sauce
LS Tomato Juice
*Zucchini |
FREE VEGETABLES—The following raw vegetables may be
eaten as desire
Chicory Lettuce (all kinds)
Chinese cabbage Radishes
Endive Watercress
Escarole Parsley
Cucumbers
|
LIST
#3:
FRUIT EXCHANGES—Approximately
15 grams carbohydrate. Fruit may be fresh, cooked, dried, frozen or
canned WITHOUT SUGAR OR SYRUP
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*Apple—1 small
*Applesauce—1/2 cup
*Apricots (fresh)—4 medium
*Apricots (dried)—8 halves
*Bananas—1 small
*Berries (boysen, rasp, black, blue)—1/2 cup |
*Cherries—12 large
*Dates—3
*Figs, fresh or dried—1½
Fruit cocktail, canned ½ cup
Grapefruit—1/2 large
Grapes—17
Mango—1/2 small |
*Melon—cantaloupe 1/3
*Honeydew—1 slice (1 cup)
Watermelon-1¼ cup cubes
*Nectarine—1 small
*Orange—1 small
Papaya—1/2 med (1 cup)
*Tangerine—2 small |
Peach—1 medium
*Pear—1/2 large
Pineapple—3/4 cup fresh
*Plums—2 small
*Prunes, dried—3
Raisins, dried—2 Tbsp
*Strawberries—1¼ cup |
LIST
#4:
STARCH EXCHANGES—Approximately
15 grams carbohydrate, 3 grams protein
|
Bread:
(1 slice) White, *whole wheat, rye, raisin, *pumpernickle, French
or Italian
Bagel—1/2 small
Dinner roll—1 (2” diam.)
English muffin—1/2
Bun, hamburger or hot dog—1/2
Tortilla (6” diam.)—1
|
Other
(Omit 1 fat exchange): Biscuit, muffin (2” diam.)—1
*Cornbread (2”x2”x1”)—1Pancake, waffle (4”)—1
*Potatoes, French fried—16
Crackers:Graham
(2½” square)—3
Matzo (4”x6”)—3/4
Melba Toast—4
Oyster (1/2 cup)—24
Pretzels—3/4 oz
Saltine—6 |
Cereals:
*Hot cereal—1/2 cup
*Dry flakes—3/4 cup
*Dry puffed—1½ cup Rice or grits, cooked—1/3 cup
Spaghetti, macaroni, noodles, other pastas,
cooked—1/2 cup
Low fat microwave popcorn—3 cups |
Starchy vegetables:
*Corn—1/3 cup or 1 sm ear
*Peas, green (canned or frozen)—1/2 cup
*Potatoes, white (1 small)
*Potatoes, sweet or yams ½ cup
*Winter squash, acorn or butternut—1 cup
|
LIST #5:
MEAT EXCHANGES
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Lean Meat:
7 grams protein, 3 grams fat
Beef: Chipped beef, chuck, flank steak, tenderloin,
round rump—1 oz
Lamb: rib, leg, sirloin, loin, shank, shoulder—1 oz
Veal: leg, loin—1 oz
Poultry: (without skin) chicken, turkey, cornish
hen, pheasant—1 oz |
Pork: Boiled ham, tender- loin, center loin
chop 1 oz
Fish: any fresh or frozen 1 oz
Canned oysters, clams, shrimp—1/4 cup Tuna, (in
water)—1 oz
Cottage cheese—1/4 cup
*Dried beans & peas (omit 1 bread exchange) ½
cup |
Medium fat Meat:
7 grams protein, 5 grams fat
Beef: ground round, corned beef, rib eye—1 oz.
Pork: top loin chop, butt 1 oz
Cream cottage cheese—1/4 Cup
Cheese: mozzarella, ricotta, feta—1 oz
Egg—1 |
High fat Meat:
7 grams protein, 8 grams fat
Processed meats--1 oz Lamb: breast—1 oz
Pork: spare ribs, loin, ground, Ham—1 oz, Veal: breast—1 oz
Poultry: goose, duck—1 oz
Cheese: cheddar, swiss— 1 oz
Frankfurter—1 small |
LIST
#6:
FAT EXCHANGES—Approximately
5 grams fat
|
Unsaturated Fats:
Margarine—1 tsp
Avocado (4: diameter)---1 oz
Oil (corn, safflower, soy, sun Flower)—1 tsp |
Olives—8 large
*Almonds—6 whole nuts
*Pecans—2 large whole
*Peanuts—10 whole nuts
*Walnuts—2 nuts
Salad dressing (reduced fat) 2 Tbsp |
Saturated Fats:
Butter—1 tsp
Bacon, crisp—1 slice
Cream, light (20%)—2 Tbsp
Cream, sour—2 Tbsp
Cream, cheese—1 Tbsp |
Dressings:
French—1 Tbsp
Mayonnaise—1 tsp
Roqefort, bleu cheese—2 Tsp
1000 Island—2 tsp |
* High fiber foods
*LS= low sodium
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