2800 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:	4-4 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 3 tsp. mayonnaise OR 3 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 ½ cup fruit cocktail
DINNER:	1-4 oz. baked pork chop ½ cup cooked noodles 1 whole wheat dinner roll 2 tsp. margarine OR 2 Tbsp. reduced-fat margarine 1 cup cooked green beans 1 small, unfrosted brownie (2"x2" square) 1 cup skim or 1% milk
BEDTIME SNACK:	1 cup skim or 1% milk 9 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:	1 ½ oz. pretzels 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 2 Tbsp. salad dressing OR 4 Tbsp. reduced-fat salad dressing 1 cup cantaloupe cubes OR ½ cup canned pears
PM SNACK:	1 peanut butter and jelly sandwich 2 slices whole wheat bread 2 Tbsp. peanut butter 1 Tbsp. jelly or jam
DINNER:	1-4 oz. barbecue chicken breast OR 4 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, 5 vanilla wafers 1 cup sugar-free pudding
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 16 animal crackers
LUNCH:	1 cup tomato soup (made with water) 1 grilled ham and cheese sandwich 2 slices whole wheat bread 1 oz. sliced cheese 2 oz. sliced ham 3 tsp. margarine OR 3 Tbsp. reduced-fat margarine ½ cup vegetable juice ¾ cup fresh pineapple OR 1 small orange
PM SNACK:	8 slices melba toast ¼ cup reduced-fat cottage cheese ½ cup pineapple juice OR 1 small nectarine
DINNER:	1-4 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 cup fruit flavored yogurt sweetened with Nutrasweet®, 6 gingersnaps AND 1 small granola bar

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