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