Breakfast:
- 1 complex carbohydrate
- 1 fruit exchange
- 1/2 dairy exchange
Mid-morning Snack:
- 1 fruit exchange
Lunch:
- 1 complex carbohydrate
- 1 vegetable exchange
- 1 dairy exchange
Afternoon Snack:
- 1/2 dairy exchange
- 1 fruit exchange
Dinner:
- Meat exchange
- 1 complex carbohydrate
- 1 vegetable exchange
Breakfast:
- 1 slice whole grain bread (80-125 cal)
- 1 apple (med.)
- 3 oz. yogurt (fat-free)
Mid-morning Snack:
- 12 grapes (med. size)
Lunch:
- 1 baked potato (med, 3″long)
- 1 c. broccoli (cooked)
- 6 oz. yogurt (fat-free)
Afternoon Snack:
- 3 oz. yogurt (fat-free)
- 1 apple (medium)
Dinner:
- 4 1/2 oz. chicken (white, broiled)
- 1/2 c. pasta (plain)
- 1 1/2 c. tossed salad