2500 Calorie Menu Plan | ||
DAY 1 | ||
BREAKFAST: | 1½ cup cornflakes OR 1 cup cooked oatmeal
1 slice whole wheat toast OR ½ English muffin 1 cup skim or 1% milk 2 tsp. margarine OR 2 Tbsp. reduced-fat margarine 1 egg or ¼ cup scrambled egg substitute ½ grapefruit OR ½ cup orange juice |
|
AM SNACK: | 2-4 inch across rice cakes
½ cup unsweetened applesauce OR 1 cup honeydew melon |
|
LUNCH: | 1 cup vegetable beef soup
1 turkey sandwich 2 slice whole wheat bread 3 oz. sliced turkey breast 2 tsp. mayonnaise OR 2 Tbsp. reduced-fat mayonnaise lettuce, tomato, and mustard, as desired 1 cup raw carrot OR celery sticks 1 small apple |
|
PM SNACK: | 5 -10 non-fat whole wheat crackers
1 oz. reduced-fat cheese |
|
DINNER: | 1-3 oz. baked pork chop OR 2 small lamb chops
1 cup cooked noodles 1 whole wheat dinner roll 3 tsp. margarine OR 3 Tbsp. reduced-fat margarine 1 cup cooked green beans 1 cup skim or 1% milk |
|
BEDTIME SNACK: | 1 cup skim or 1% milk and 8 animal cookies
OR 6 graham crackers AND 2 Tbsp. peanut butter |
|
DAY 2 | ||
BREAKFAST: | 2-4½ inch square reduced-fat waffle OR 4-4 inch reduced-fat pancakes
1¼ cup strawberries OR ¾ cup blueberries 2 Tbsp. sugar-free maple syrup 1 egg OR ¼ cup scrambled egg substitute 1 cup skim or 1% milk |
|
AM SNACK: | 15-20 fat-free snack chips (tortilla or potato)
17 grapes OR 1 small orange |
|
LUNCH: | 1 hamburger
2 oz. hamburger bun 3 oz. cooked, lean hamburger patty 1 Tbsp. catsup and mustard, lettuce and tomato, if desired 16-25 (3 oz.) French fried potatoes 1 cup lettuce salad 1 Tbsp. salad dressing OR 2 Tbsp. reduced-fat salad dressing 1 cup cantaloupe cubes OR ½ cup canned pears |
|
PM SNACK: | 6 graham crackers (2½ inch squares) | |
DINNER: | 1-3 oz. barbecue chicken breast OR 3 oz. baked fish
1 small baked potato OR ½ cup mashed potatoes 1 whole wheat dinner roll OR 1 slice whole wheat bread 1 tsp. margarine OR 1 Tbsp. reduced-fat margarine ½ cup steamed broccoli ½ cup cooked carrots ½ cup low-fat frozen yogurt 1 cup skim or 1% milk |
|
BEDTIME SNACK: | 1 cup skim or 1% milk, 3 gingersnaps
½ sandwich 1 slice whole wheat bread 1 oz deli thin meat 1 Tbsp. mustard, if desired |
|
DAY 3 | ||
BREAKFAST: | 1 bagel with 4 Tbsp. reduced-fat cream cheese
½ cup shredded wheat 1 cup skim or 1% milk 1 oz. Canadian bacon 1 small banana OR ½ cup canned peaches |
|
AM SNACK: | ½ cup applesauce OR 1 medium peach
8 animal crackers |
|
LUNCH: | 1 cup tomato soup (made with water)
1 grilled ham and cheese sandwich 2 slices reduced-calorie bread 1 oz. sliced cheese 2 oz. sliced ham 2 tsp. margarine OR 2 Tbsp. reduced-fat margarine ½ cup vegetable juice ¾ cup fresh pineapple OR 1 small orange |
|
PM SNACK: | 8 slices melba toast
1/4 cup reduced-fat cottage cheese |
|
DINNER: | 1-3 oz. broiled flank steak
¾ cup cooked white or brown rice ½ cup cooked cauliflower OR asparagus 1 tsp. margarine OR 1 Tbsp reduced-fat margarine 1 cup lettuce salad 2 Tbsp. salad dressing OR 4 Tbsp. reduced-fat salad dressing 3 gingersnaps OR 2 small fat-free cookies 1 cup skim or 1% milk |
|
BEDTIME SNACK: | 1 small muffin, 1 ½ cups puffed cereal, 1 cup skim or 1% milk
OR 1 cup low-fat fruit flavored yogurt sweetened with Nutrasweet®, 1 bagel with 2 Tbsp. reduced-fat cream cheese |
FREE FOODS: | |
The following food items are considered "free" in the diabetic diet and may be eaten as often as you would like throughout the day: | |
sugar-free Jell-O®
sugar-free gum mineral water coffee tea tonic water (sugar-free) mustard vinegar herbs Tabasco sauce |
sugar substitutes (Equal®, Sweet 'n Low®, etc.)
bouillon or broth (low sodium) club soda diet soft drinks (sugar-free) drink mixes (sugar-free) lemon juice soy sauce garlic spices Worcestershire sauce |