A Meal Plan For Success!

1800 calories and 86 grams of protein

The following meal plan is to help you get an idea of how many servings from each food group you must eat in a day to achieve the calorie and protein levels listed above. Below each group are a list of foods and amounts that count as a serving for that group.

Grains (carbohydrates): 8 servings (pick 8 choices from this list)

• 1 slice of bread
• ½ bagel or English muffin
• 1 6-inch tortilla
• ½ hamburger bun
• ½ cup cooked rice, pasta or potatoes
• 4-6 crackers
• 1 4-inch pancake
• ½ cup cereal (cold)
• 1 ounce ready to eat cereal
• 2 cookies
• ½ donut or danish
• ½ large croissant

Fruits: 4 servings (pick 4 choices from this list)

• ½ cup cooked, canned or chopped fruits
• ¾ cup fruit juice
• 1 cup raw fruit
• 1 medium piece of fruit or melon wedge
• ¼ cup dried fruit

Vegetables: 5 servings (pick 5 choices from this list)

• ½ cup chopped raw or cooked vegetables
• 1 cup raw leafy vegetables
• ¾ cup vegetable juice
• ½ cup potato dishes, potato salad
• 10 french fries

Dairy foods: 3 servings (pick 3 choices from this list)

• 1 cup milk or yogurt
• 1 ½ ounces natural cheese (not products that say cheese food)
• 2 ounces processed cheese
• 1 ½ cup ice cream or ice milk
• 1 cup frozen yogurt

Protein Foods (meat and meat substitutes): 4 servings (pick 4 choices)

• 2 ½ to 3 ounces of cooked lean beef, pork, lamb, veal, poultry, fish
  (3 ounces of meat is about the same size as a deck of cards
Lean beef choices are the following:
• eye of round
• top round
• round tip
• top sirloin
• bottom round
• top loin
• tenderloin
• ½ cup cooked beans is equal to 1 ounce of meat
• 1 egg is equal to 1 ounce of meat
• 2 tablespoons peanut butter are equal to 1 ounce of meat
• 1/3 cup nuts are equal to 1 ounce of meat

Fats, oils and sweets: Use sparingly to add flavor (pick 4 choices)
Foods from this group should make up the smallest part of your diet.

• 1 tsp. of margarine
• 1 tsp. regular mayonnaise, 1 tbsp. reduced fat mayonnaise
• 1 tsp. vegetable oils
• 1 tbsp. regular salad dressing, 2 tbsp. reduced fat salad dressing
• 2 tsp. Miracle Whip, 1 tbsp. Miracle Whip reduced fat
• 1 tsp. stick butter, 2 tsp. whipped butter, 1 tbsp. reduced fat butter
• 2 tbsp. half and half
• 1 tbsp. regular cream cheese, 2 tbsp. reduced fat cream cheese
• 1 tsp. shortening
• 2 tsp. regular sour cream, 3 tbsp. reduced fat sour cream

For more specific information on your individual diet, ask Shannon Lunnen, the Nutritionist at Moveable Feast, 410/327-3420, ext. 34.