Important Note: The Diabetes Action Research and Education Foundation (Diabetes Action)
has NOT reviewed or endorsed any of the information presented below. Nutritional Computing
Concepts has performed all the nutritional analyses.
This material is based on recipes from the the Diabetes Action website, www.diabetesaction.com. A large
amount of valuable information about diabetes is available on this website.
Meal Planning Tool
Nutritional Computing Concepts (NCC) has developed the Meal Planning Tool which can be used to enhance
the value of the existing recipe and meal planning material. The Meal Planning Tool is based on the concept of
the Month of Meals publications developed by the American Diabetes Association (www.diabetes.org). It can
assist consumers to plan meals that meet the nutritional needs of themselves and their families
.
The Meal Planning Tool includes the following components:
1) Meal Library: Meals organized by meal type (e.g. lunch), all of the meals of a meal type are designed to have
about the same calorie content.
2) Menu Library: A week of menus, each of these days of menus is designed to have about the same content of
calories and other important nutrients. They are composed of meals from the Meal Library. The similarity of
nutrient content of the meals of a given type (e.g. dinner) allows you to modify meals in the Menus by replacing
one meal with another while maintaining the target nutrient content for a day.
The Meal Library can also be used to plan new days of menus. A serving of a food’s content of eight important
nutrients is listed with each food in a meal. You can use this information to modify meals in the Meal Library or
create your own meals. A PC meal planning program is available for free download from this website.
3) Recipe Information: Recipe information in the format of a page from a cookbook is included for all of the
recipes used in the Meal Planning Tool. The Exchange List representation of a serving of the recipe and the
nutritional content of the recipe in an expanded Food Facts format are included.
Nutritional Analysis Discussion
In general the nutritional analyses developed by NCC differ from those included in the website nutritional
information. There are number of reasons for this:
1) NCC used current nutritional information while the website nutritional information was developed using earlier
information. The nutritional information sources which were used in the NCC analysis were USDA Release 23,
FNDDS Version 4.1 and NCC Food Database Version 7.1.
2) In many cases foods were only generally described (e.g. margarine). In these situations, NCC food selections
were made to satisfy the 2010 Dietary Guidelines for Americans as much as possible.
3) In some recipes where the initial analysis showed that the recipe had very high sodium content, the recipe
was slightly modified (e.g. the amount of an ingredient containing a large amount of sodium was reduced) to
reduce the sodium content. This was done because of the trend to reducing the amount of sodium
recommended to be consumed daily. Similar changes were made for cholesterol.
Menu Planning
The menus were designed to have all of the major nutritional goals and many of the minor goals of the Dietary
Guidelines for Americans 2010 satisfied. The 2011 Institute of Medicine nutritional goals for Vitamin D and
calcium were used. The average daily content of 37 nutrients included in the Dietary Guidelines for Americans
2010 is displayed with the menu material. The recipes include the 2009 Choose Your Foods ; Exchange Lists for
Diabetes values for a serving of the recipe.
BREAKFAST LIBRARY
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Pancakes 2 pancakes (4" dia) 166 22 6 2 384 54 1 6
Syrup, pancake type, regular 2 tbsps 94 25 0 0 33 0 0 0
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
478 74 14 3 606 59 5 16
BREAKFAST
English muffin 1 muffin 129 25 1 0 242 0 2 5
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
482 92 7 2 415 5 6 17
BREAKFAST
Ham, fresh, baked 2 ozs 119 0 5 2 36 53 0 17
Egg substitute (Egg Beaters) 1/2 cup 60 2 0 0 230 0 0 12
Cheese, swiss, regular 2 ozs 216 3 16 10 109 52 0 15
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Tomato juice, no added salt 1 cup 42 10 0 0 26 0 1 2
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
489 15 27 13 463 106 1 46
BREAKFAST
Oats (oatmeal), cooked 1 1/2 cups 249 42 5 1 14 0 6 9
Honey, strained 1 tbsp 64 17 0 0 1 0 0 0
Sugar substitute (sweetener), 1 packet 4 1 0 0 0 0 0 0
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
512 98 6 1 120 5 7 19
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Sausage, smoked 2 ozs 181 1 16 6 516 33 0 7
Grits, cooked 1 cup 143 31 0 0 5 0 1 3
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Banana, fresh 1 medium 112 29 0 0 1 0 3 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
512 61 25 7 613 33 4 12
BREAKFAST
Sweet roll 1 roll 264 36 12 2 272 47 2 4
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Apple, with peel 1 small (2-1/2") 54 14 0 0 1 0 2 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
513 88 13 2 378 52 5 15
BREAKFAST
Bread, raisin and cinnamon, 100% 2 slices 160 26 2 1 210 0 4 6
whole wheat (Pepperidge Farm Swirl
Peanut butter, smooth or crunchy, 1 tbsp 96 3 8 2 80 0 1 4
Jelly or preserves, low/ reduced sugar 1 tbsp 25 6 0 0 0 0 0 0
Pineapple, canned, juice pack 1 cup 149 39 0 0 2 0 2 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
515 86 11 2 400 5 7 20
LUNCH LIBRARY
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
LUNCH
Sausage, Polish 3 ozs 277 1 24 9 744 59 0 12
Hot dog bun or roll 1 bun 123 22 2 1 241 0 1 4
Mustard, prepared 1 tsp 3 0 0 0 57 0 0 0
Ice cream, fat free 1/2 cup 90 22 0 0 55 0 4 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
576 57 27 9 1199 64 5 27
LUNCH
Turkey Rice Soup (DA) 1 serving 127 14 2 1 1022 23 1 11
Crackers, whole wheat, low-sodium 7 crackers 143 21 5 1 55 0 3 3
(Triscuits, Hint of Salt)
Apple, with peel 1 large (3-1/4") 108 29 0 0 2 0 5 1
Blueberry Crisp (DA) 1 serving 115 18 4 3 36 10 2 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
576 95 12 4 1217 38 11 25
LUNCH
Honey Dijon Chicken (Weight Watcher 1 serving 220 38 4 1 460 30 2 11
Tomato, cucumber, onion mix, raw 1 cup 29 6 0 0 6 0 2 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Strawberries, fresh 1 1/4 cups whole 58 14 1 0 2 0 4 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
584 100 12 2 744 49 7 22
LUNCH
Sesame Chicken meal (Healthy 1 container (11.8 oz) 440 71 9 2 470 20 9 15
Choice)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, Honey mustard 1 tbsp 48 7 3 0 86 0 0 0
Chocolate Kisses 5 kisses 105 12 6 4 9 3 1 1
-------------------------------------------------------------------
600 91 18 5 577 23 11 17
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
LUNCH
Roasted Vegetable Pizza Deep Dish 1 serving 320 52 5 2 280 5 3 16
(Lean Cuisine)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Apple, with peel 1 large (3-1/4") 108 29 0 0 2 0 5 1
Almond cookie 2 medium cookies (2") 102 10 6 1 57 9 1 2
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
615 94 19 4 499 19 10 20
LUNCH
Honey Ginger Chicken (Healthy 1 container (8.5 oz) 310 53 5 1 310 25 3 14
Choice)
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
Peach, fresh 1 large (2-3/4") 61 15 0 0 0 0 2 1
Candy, Milk Chocolate with Almonds 1 bar (1.45 oz) 230 20 14 7 35 5 1 5
(Hershey's)
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
615 90 19 8 402 30 6 21
LUNCH
KFC OR Filet (Kentucky Fried 1 serving 170 4 7 2 360 55 1 23
Chicken)
Cole Slaw (Kentucky Fried Chicken) 1 serving 180 19 11 1 160 0 2 1
Reese's Peanut Butter Pie (KFC) 1 slice 270 31 15 10 220 5 0 3
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
627 55 33 13 768 60 3 27
DINNER LIBRARY
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
DINNER
Black and Red Bean Salad with 1 cup 275 42 8 1 228 0 11 12
Lime-Cumin Dressing (DA)
Cookies, chocolate sandwich, 4 cookies 199 35 6 1 253 0 1 3
reduced-fat (Oreo)
Pears, canned, water pack 1 cup 71 19 0 0 5 0 5 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
629 108 14 3 589 5 17 24
DINNER
Veggie Fajitas with Portabello 1 fajita 218 40 5 1 403 0 7 7
Mushrooms (DA)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Peach, fresh 1 medium 57 14 0 0 0 0 2 1
Dark Chocolate Covered 1 serving 106 13 7 4 2 1 2 1
Strawberries (DA)
Roll, whole grain 1 small 88 16 1 0 170 0 1 2
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
678 97 26 8 867 11 13 21
DINNER
Chicken breast, meat only, cooked 4 ozs 187 0 4 1 84 96 0 35
Potato, baked with skin 1 medium (2-1/4’) 161 37 0 0 17 0 4 4
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, Olive oil and 2 tsps 50 0 5 1 50 0 0 0
vinegar (Newman's Own Au Natural)
Peach, fresh 1 large (2-3/4") 61 15 0 0 0 0 2 1
Blueberry Crisp (DA) 1 serving 115 18 4 3 36 10 2 2
Milk, fat-free (nonfat, skim) 1 orange 34 5 0 0 42 2 0 3
-------------------------------------------------------------------
690 76 23 6 329 109 9 47
DINNER
Beef, chuck, pot roast, lean only, 3 ozs 183 0 7 3 56 86 0 28
cooked
Baked Spinach (DA) 1 serving 128 13 5 3 582 21 5 12
Corn, cream style, canned, no salt 3/4 cup 135 34 1 0 6 0 2 3
Roll, plain dinner 1 roll 88 15 2 0 152 1 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
oil, no trans fat
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
693 74 23 8 987 113 8 55
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
DINNER
Salmon-Rice Salad with Dilled 1 serving 349 39 10 2 657 43 3 26
Cucumber Dressing (DA)
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Roll, plain dinner 1 roll 88 15 2 0 152 1 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
705 94 20 4 1010 49 6 39
DINNER
Halibut fillet, cooked 4 ozs 159 0 3 0 78 46 0 30
Sweet Potato with Cranberries (DA) 1 serving 80 19 0 0 21 0 3 1
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Roll, whole grain 1 medium 125 23 2 0 244 0 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
709 86 21 4 674 56 8 45
DINNER
Mixed Vegetable Stir-Fry (DA) 2 servings 204 32 7 1 843 0 8 5
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Crackers, whole wheat, low-sodium 8 crackers 163 24 6 1 63 0 4 4
(Triscuits, Hint of Salt)
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
Syrup, chocolate flavor, fat-free 1 tbsp 50 12 0 0 12 0 0 0
-------------------------------------------------------------------
748 121 19 3 1231 22 11 25
EVENING SNACK LIBRARY
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
EVENING SNACK
Oatmeal Flax Chocolate Chip 2 cookies 88 11 5 3 73 14 1 1
Cookies (DA)
Applesauce, unsweetened 1 cup 105 28 0 0 5 0 3 0
-------------------------------------------------------------------
192 38 5 3 78 14 4 2
EVENING SNACK
Versatile Vegetable Corn Muffins (DA) 1 muffin 106 23 1 0 527 18 1 3
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Cantaloupe melon, fresh 1 cup 54 13 0 0 26 0 1 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
192 37 4 1 610 18 3 5
EVENING SNACK
Strawberry Shake (DA) 1 serving 106 20 1 1 48 7 2 4
Graham crackers 3 crackers (2-1/2”) 89 16 2 0 127 0 1 1
-------------------------------------------------------------------
195 36 4 1 175 7 3 5
EVENING SNACK
Sherbet 1/2 cup 120 27 1 0 20 5 0 1
Chocolate Nut Balls (DA) 1 serving 92 10 6 1 1 0 1 2
-------------------------------------------------------------------
212 37 7 2 21 5 2 3
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
-------------------------------------------------------------------
212 38 6 1 90 0 4 4
EVENING SNACK
Harvest Vegetable Corn Muffins (DA) 1 muffin 133 25 3 0 229 18 1 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
216 37 3 1 332 23 1 12
EVENING SNACK
Cookies, vanilla wafers 5 wafers 88 15 3 1 70 10 0 1
Pear, fresh 1 large (approx 2 per lb 133 36 0 0 2 0 7 1
-------------------------------------------------------------------
222 50 3 1 72 10 8 2
MENUS SUMMARY REPORT
Nutrient Quantity DRI Comparison % of Day's Goals
Calories
Calories 1998 1950 to 2050
Fat 60 grams 27 % 10 to 30 %
Saturated fat 18 grams 8% 0 to 10 %
Trans fatty acids, total 0 grams
Polyunsat fat 16 grams 7%
Monounsat fat 19 grams 8%
Cholesterol 141 milligrams 0 to 300 mg
Sodium 2210 milligrams 0 to 2300 mg
Carbohydrate 290 grams 57 % 40 to 60 %
Dietary fiber 26 grams 26 to 36 grams
Sugars 156 grams High 31 % 0 to 25 %
Protein 84 grams 17 % 10 to 35 %
Calcium 1251 milligrams 1000 to 2000 mg
Glycemic index 38
Iron 13 milligrams Low 18 to 45 mg
Magnesium 330 milligrams 310 to 1240 mg
Phosphorus 1496 milligrams More than 700 mg
Potassium 3796 milligrams Low More than 4700 mg
Zinc 9 milligrams More than 8 mg
Copper 1 milligrams 1 to -0 mg
Manganese 3 milligrams 1.8 to 11.0 mg
Selenium 81 micrograms 55 to 400 mcg
Vitamin A_IU 12894 IU 3920 to 15680 IU
Vitamin A_RAE 1233 micrograms More than 700 mcg
Vitamin K 206 micrograms More than 90 mcg
Vitamin C 185 milligrams 75 to 300 mg
Vitamin B12 5 micrograms More than 2.4 mcg
Vitamin D 338 IU Low 600 to 160000 IU
Alpha-Tocopherol 6 milligrams Low More than 15 mg
Thiamine 1 milligrams More than 1.1 mg
Riboflavin 2 milligrams More than 1 mg
Niacin 17 milligrams More than 14.0 mg
Vitamin B6 2 milligrams More than 1.3 mg
Folate, total DFE 386 micrograms Low 400 to 1600 mcg
Linoleic acid 12 grams 5.5 % More than 12.0 %
Alpha-linolenic acid 1 grams 0.4 % More than 1.1 %
Choline, total 114 milligrams Low 425 to 3500 mg
Sunday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Pancakes 2 pancakes (4" dia) 166 22 6 2 384 54 1 6
Syrup, pancake type, regular 2 tbsps 94 25 0 0 33 0 0 0
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Orange, fresh 1 orange 62 15 0 0 0 0 3 1
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
478 74 14 3 606 59 5 16
LUNCH
Sausage, Polish 3 ozs 277 1 24 9 744 59 0 12
Hot dog bun or roll 1 bun 123 22 2 1 241 0 1 4
Mustard, prepared 1 tsp 3 0 0 0 57 0 0 0
Ice cream, fat free 1/2 cup 90 22 0 0 55 0 4 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
576 57 27 9 1199 64 5 27
DINNER
Chicken breast, meat only, cooked 4 ozs 187 0 4 1 84 96 0 35
Potato, baked with skin 1 medium (2-1/4’) 161 37 0 0 17 0 4 4
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, Olive oil and 2 tsps 50 0 5 1 50 0 0 0
vinegar (Newman's Own Au Natural)
Peach, fresh 1 large (2-3/4") 61 15 0 0 0 0 2 1
Blueberry Crisp (DA) 1 serving 115 18 4 3 36 10 2 2
Milk, fat-free (nonfat, skim) 1 orange 34 5 0 0 42 2 0 3
-------------------------------------------------------------------
690 76 23 6 329 109 9 47
EVENING SNACK
Oatmeal Flax Chocolate Chip 2 cookies 88 11 5 3 73 14 1 1
Cookies (DA)
Applesauce, unsweetened 1 cup 105 28 0 0 5 0 3 0
-------------------------------------------------------------------
192 38 5 3 78 14 4 2
Day's Nutrient Values 1936 246 69 22 2212 246 23 91
Monday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Bread, raisin and cinnamon, 100% 2 slices 160 26 2 1 210 0 4 6
whole wheat (Pepperidge Farm Swirl
Peanut butter, smooth or crunchy, 1 tbsp 96 3 8 2 80 0 1 4
Jelly or preserves, low/ reduced sugar 1 tbsp 25 6 0 0 0 0 0 0
Pineapple, canned, juice pack 1 cup 149 39 0 0 2 0 2 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
515 86 11 2 400 5 7 20
LUNCH
Roasted Vegetable Pizza Deep Dish 1 serving 320 52 5 2 280 5 3 16
(Lean Cuisine)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Apple, with peel 1 large (3-1/4") 108 29 0 0 2 0 5 1
Almond cookie 2 medium cookies (2") 102 10 6 1 57 9 1 2
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
615 94 19 4 499 19 10 20
DINNER
Salmon-Rice Salad with Dilled 1 serving 349 39 10 2 657 43 3 26
Cucumber Dressing (DA)
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Roll, plain dinner 1 roll 88 15 2 0 152 1 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
705 94 20 4 1010 49 6 39
EVENING SNACK
Strawberry Shake (DA) 1 serving 106 20 1 1 48 7 2 4
Graham crackers 3 crackers (2-1/2”) 89 16 2 0 127 0 1 1
-------------------------------------------------------------------
195 36 4 1 175 7 3 5
Day's Nutrient Values 2029 311 54 12 2083 79 26 84
Tuesday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Oats (oatmeal), cooked 1 1/2 cups 249 42 5 1 14 0 6 9
Honey, strained 1 tbsp 64 17 0 0 1 0 0 0
Sugar substitute (sweetener), 1 packet 4 1 0 0 0 0 0 0
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
512 98 6 1 120 5 7 19
LUNCH
Honey Ginger Chicken (Healthy 1 container (8.5 oz) 310 53 5 1 310 25 3 14
Choice)
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
Peach, fresh 1 large (2-3/4") 61 15 0 0 0 0 2 1
Candy, Milk Chocolate with Almonds 1 bar (1.45 oz) 230 20 14 7 35 5 1 5
(Hershey's)
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
615 90 19 8 402 30 6 21
DINNER
Black and Red Bean Salad with 1 cup 275 42 8 1 228 0 11 12
Lime-Cumin Dressing (DA)
Cookies, chocolate sandwich, 4 cookies 199 35 6 1 253 0 1 3
reduced-fat (Oreo)
Pears, canned, water pack 1 cup 71 19 0 0 5 0 5 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
629 108 14 3 589 5 17 24
EVENING SNACK
Sherbet 1/2 cup 120 27 1 0 20 5 0 1
Chocolate Nut Balls (DA) 1 serving 92 10 6 1 1 0 1 2
-------------------------------------------------------------------
212 37 7 2 21 5 2 3
Day's Nutrient Values 1968 333 46 13 1131 45 31 66
Wednesday: Week 1
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Ham, fresh, baked 2 ozs 119 0 5 2 36 53 0 17
Egg substitute (Egg Beaters) 1/2 cup 60 2 0 0 230 0 0 12
Cheese, swiss, regular 2 ozs 216 3 16 10 109 52 0 15
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Tomato juice, no added salt 1 cup 42 10 0 0 26 0 1 2
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
489 15 27 13 463 106 1 46
LUNCH
Sesame Chicken meal (Healthy 1 container (11.8 oz) 440 71 9 2 470 20 9 15
Choice)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, Honey mustard 1 tbsp 48 7 3 0 86 0 0 0
Chocolate Kisses 5 kisses 105 12 6 4 9 3 1 1
-------------------------------------------------------------------
600 91 18 5 577 23 11 17
DINNER
Beef, chuck, pot roast, lean only, 3 ozs 183 0 7 3 56 86 0 28
cooked
Baked Spinach (DA) 1 serving 128 13 5 3 582 21 5 12
Corn, cream style, canned, no salt 3/4 cup 135 34 1 0 6 0 2 3
Roll, plain dinner 1 roll 88 15 2 0 152 1 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
oil, no trans fat
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
693 74 23 8 987 113 8 55
EVENING SNACK
Versatile Vegetable Corn Muffins (DA) 1 muffin 106 23 1 0 527 18 1 3
Margarine, tub, 60-70% veg oil 1 tsp 24 0 3 1 29 0 0 0
Cantaloupe melon, fresh 1 cup 54 13 0 0 26 0 1 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
192 37 4 1 610 18 3 5
Day's Nutrient Values 1974 218 71 27 2638 260 23 123
Thursday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Sausage, smoked 2 ozs 181 1 16 6 516 33 0 7
Grits, cooked 1 cup 143 31 0 0 5 0 1 3
Margarine, tub, 60-70% veg oil 3 tsps 73 0 8 2 86 0 0 0
Banana, fresh 1 medium 112 29 0 0 1 0 3 1
Coffee, brewed 1 cup 2 0 0 0 5 0 0 0
-------------------------------------------------------------------
512 61 25 7 613 33 4 12
LUNCH
KFC OR Filet (Kentucky Fried 1 serving 170 4 7 2 360 55 1 23
Chicken)
Cole Slaw (Kentucky Fried Chicken) 1 serving 180 19 11 1 160 0 2 1
Reese's Peanut Butter Pie (KFC) 1 slice 270 31 15 10 220 5 0 3
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
627 55 33 13 768 60 3 27
DINNER
Veggie Fajitas with Portabello 1 fajita 218 40 5 1 403 0 7 7
Mushrooms (DA)
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Peach, fresh 1 medium 57 14 0 0 0 0 2 1
Dark Chocolate Covered 1 serving 106 13 7 4 2 1 2 1
Strawberries (DA)
Roll, whole grain 1 small 88 16 1 0 170 0 1 2
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
678 97 26 8 867 11 13 21
EVENING SNACK
Granola bar 1 bar 134 18 6 1 83 0 2 3
Fresh fruit mixture 1 cup, quarter or chop 79 20 0 0 7 0 3 1
-------------------------------------------------------------------
212 38 6 1 90 0 4 4
Day's Nutrient Values 2030 252 91 29 2338 104 24 64
Friday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
English muffin 1 muffin 129 25 1 0 242 0 2 5
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Margarine, tub, 60-70% veg oil 2 tsps 49 0 5 1 57 0 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
482 92 7 2 415 5 6 17
LUNCH
Honey Dijon Chicken (Weight Watcher 1 serving 220 38 4 1 460 30 2 11
Tomato, cucumber, onion mix, raw 1 cup 29 6 0 0 6 0 2 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Strawberries, fresh 1 1/4 cups whole 58 14 1 0 2 0 4 1
Diet soft drinks, sugar-free 1 can 7 1 0 0 28 0 0 0
-------------------------------------------------------------------
584 100 12 2 744 49 7 22
DINNER
Mixed Vegetable Stir-Fry (DA) 2 servings 204 32 7 1 843 0 8 5
Salad dressing, ranch 2/3 tbsp 47 1 5 1 79 3 0 0
Crackers, whole wheat, low-sodium 8 crackers 163 24 6 1 63 0 4 4
(Triscuits, Hint of Salt)
Yogurt, frozen, fat-free 1 cup 200 40 0 0 130 14 0 8
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
Syrup, chocolate flavor, fat-free 1 tbsp 50 12 0 0 12 0 0 0
-------------------------------------------------------------------
748 121 19 3 1231 22 11 25
EVENING SNACK
Harvest Vegetable Corn Muffins (DA) 1 muffin 133 25 3 0 229 18 1 3
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
216 37 3 1 332 23 1 12
Day's Nutrient Values 2030 350 41 7 2722 99 26 76
Saturday
Food Item Serving Amount Cal Carb Fat SFat Sod Chol DFib Prot
BREAKFAST
Sweet roll 1 roll 264 36 12 2 272 47 2 4
Orange juice, fresh 1 cup 112 26 0 0 2 0 0 2
Apple, with peel 1 small (2-1/2") 54 14 0 0 1 0 2 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
513 88 13 2 378 52 5 15
LUNCH
Turkey Rice Soup (DA) 1 serving 127 14 2 1 1022 23 1 11
Crackers, whole wheat, low-sodium 7 crackers 143 21 5 1 55 0 3 3
(Triscuits, Hint of Salt)
Apple, with peel 1 large (3-1/4") 108 29 0 0 2 0 5 1
Blueberry Crisp (DA) 1 serving 115 18 4 3 36 10 2 2
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
576 95 12 4 1217 38 11 25
DINNER
Halibut fillet, cooked 4 ozs 159 0 3 0 78 46 0 30
Sweet Potato with Cranberries (DA) 1 serving 80 19 0 0 21 0 3 1
Salad greens spring mix 1 cup 7 1 0 0 12 0 1 1
Salad dressing, ranch 1 tbsp 70 1 7 1 118 5 0 0
Peaches, canned, juice pack 1 cup 109 29 0 0 10 0 3 2
Roll, whole grain 1 medium 125 23 2 0 244 0 1 3
Margarine, tub, 60-70% veg oil 1 tbsp 75 0 8 2 88 0 0 0
Milk, fat-free (nonfat, skim) 1 cup 83 12 0 0 103 5 0 8
-------------------------------------------------------------------
709 86 21 4 674 56 8 45
EVENING SNACK
Cookies, vanilla wafers 5 wafers 88 15 3 1 70 10 0 1
Pear, fresh 1 large (approx 2 per lb 133 36 0 0 2 0 7 1
-------------------------------------------------------------------
222 50 3 1 72 10 8 2
Day's Nutrient Values 2020 319 50 12 2342 157 32 87
Blueberry Crisp (DA)
Yield is 6 servings Serving size is serving
Ingredients
2 cups Blueberries, fresh
1 tbsp Flour, all purpose (white wheat)
1 tbsp Sugar, white, granulated
1/2 cup Oats (oatmeal), rolled, dry (Quaker quick or old fashioned)
1 tsp Cinnamon, ground
1 tbsp Flour, all purpose (white wheat)
1 tbsp Sugar, brown, light or dark
2 tbsps Butter
Preparation Instructions
Filling:
Toss together flour and sugar.
Mix together with blueberries and place in a 9x9 inch glass baking dish.
Topping:
Mix all topping ingredients together.
Sprinkle on top of blueberry filling.
Bake at 350 degrees for 45 minutes.
Exchange List Values
Carbohydrate 1.0 Fat 1.0
Oatmeal Flax Chocolate Chip Cookies (DA)
Yield is 48 servings Serving size is cookie
Ingredients
1/4 cup Butter
1/8 cup Oil, coconut
1/2 cup, packed Sugar, brown, light or dark
1 large Egg, fresh
3 tsps Vanilla extract, pure
3/4 cup Flour, whole wheat (whole grain)
1/4 cup Flaxseed meal
1/2 tsp Baking soda, dry
1/4 tsp Salt, fine sea
3/4 cup Oats (oatmeal), rolled, dry (Quaker quick or old fashioned)
1/3 cup, mini chips Chocolate chips (morsels), semisweet pieces
Preparation Instructions
Preheat oven to 375 degrees.
Beat butter and coconut oil together with an electric mixer in a large bowl until light and
fluffy. Add brown sugar and beat well. Add egg and vanilla and mix thoroughly.
In a medium bowl, combine flour, flaxseed, baking soda, and salt. Gradually add flour
mixture, then stir in oats and chocolate chips.
Drop a heaping teaspoon of dough onto cookie sheets, leaving about 2 inches between each
cookie. Bake 10 minutes or until lightly browned.
Exchange List Values
Carbohydrate 0.5 Fat 0.5
Salmon-Rice Salad with Dilled Cucumber Dressing (DA)
Yield is 4 servings Serving size is serving
Recipe Comment
Stay cool as a cucumber with this refreshing and oh so easy main course salad!
Ingredients
1 cup Yogurt, nonfat plain
1/2 cup, pared, chopped Cucumber, peeled
2 tbsps Mayonnaise, light (reduced fat)
1 tbsp Dill weed, fresh, raw
1/2 tsp Celery salt
1/2 tsp Onion powder
2 medium Cucumber, peeled
1 can (16 oz) yields Salmon, canned, drained solids
1 cup Rice, wild, cooked
1/2 cup, dry, yield after cooking Rice, white, long grain, cooked
1/4 cup Green (spring) onions
12 cherries Tomato, raw
Preparation Instructions
Prepare dilled cucumber dressing
Place all ingredients in blender.
Cover and blend at high speed until smooth (about 15 seconds).
Exchange List Values
Carbohydrate 2.5 Meat, lean 3.0 Fat 1.0
Strawberry Shake (DA)
Yield is 1 serving Serving size is serving
Recipe Comment
This very simple recipe makes a refreshing and satisfying summertime dessert.
Ingredients
1/2 cup Strawberries, frozen, not sweetened
1/4 cup Milk, 1% (low-fat)
1/4 cup Yogurt, frozen, low-fat
1/8 tsp Almond extract
Preparation Instructions
Combine ice, strawberries, and milk in a blender.
Blend at high speed until ice is well crushed.
Add frozen yogurt and almond extract and blend just until smooth.
Exchange List Values
Carbohydrate 1.5
Black and Red Bean Salad with Lime-Cumin Dressing (DA)
Yield is 4 servings Serving size is cup
Recipe Comment
Recipe by Cyndi Reeser
The dressing makes this high fiber salad special. So quick and easy, especially if you keep a
supply of the salad dressing on hand. Then you can combine the dressing with any
combination of beans you like!
Ingredients
1 cup, strips Celery, fresh, raw
3/4 cup, thinly sliced Onions, fresh
1 can (15 oz) yields Beans, black, canned, drained, rinsed
1 can (15 oz) yields Beans, kidney, canned, drained, rinsed
1/2 cup Lime juice
2 tbsps Sugar, white, granulated
2 tbsps Oil, olive
1/2 tsp Cumin seed
Preparation Instructions
Rinse and drain the canned beans.
Combine with the celery and onion in a large bowl and toss well. In a separate bowl,
combine ingredients for the dressing and stir with a whisk until blended.
Pour half of the dressing over the bean mixture, tossing to coat.
Adjust seasonings as desired.
Refrigerate the remainder of the dressing in a jar for your next bean salad!
Exchange List Values
Carbohydrate 1.0 Vegetable 5.0 Fat 1.5
Chocolate Nut Balls (DA)
Yield is 24 servings Serving size is serving
Recipe Comment
The nuts and dark chocolate add healthy antioxidants to this yummy treat.
Ingredients
2 ozs Chocolate, baking, unsweetened
2 tbsps Oil, canola
1 cup Sugar, white, granulated
1 1/2 cups, chopped Almonds, dry roasted
Preparation Instructions
In a small saucepan, melt chocolate, oil and water over medium heat.
Reduce heat to low, add date sugar. Cook for 3 minutes, stirring constantly.
Remove pan from heat and stir in chopped nuts.
Drop by the spoonful and roll into 24 balls on a dish. If desired, roll in additional chopped
nuts.
Let balls cool. Store in the refrigerator or freezer.
Makes 24 balls
Exchange List Values
Carbohydrate 0.5 Fat 1.0
Baked Spinach (DA)
Yield is 4 servings Serving size is serving
Ingredients
1 tsp Butter
1/2 cup, chopped or diced Onions, fresh
2 pkgs (10 oz) yield Spinach, frozen cooked
2 tbsps Cheese, parmesan, dry, grated
3/4 cup Cheese, ricotta, low-fat (Figro)
1/4 tsp Nutmeg, ground
1/8 tsp Garlic powder
1 can (8 oz) Tomato sauce
1/2 tsp, leaves Oregano, dried
1/2 tsp, leaves Basil, dried
Preparation Instructions
Melt butter in a large skillet over medium-high heat. Add onions and sauté until golden.
Remove from heat.
Stir in spinach, parmesan cheese, ricotta cheese, nutmeg, garlic powder, salt and pepper.
Spoon into a 9-inch pie pan that has been sprayed with non-stick cooking spray.
Combine tomato sauce, oregano and basil. Spread evenly over spinach mixture.
Bake uncovered at 350 for 25 minutes.
Let stand for 5 minutes before serving.
Versatile Vegetable Corn Muffins (DA)
Yield is 12 servings Serving size is muffin
Recipe Comment
You can use various vegetables to make these muffins both moist and lower in fat.
Ingredients
1 cup Flour, whole wheat (whole grain)
1 cup Cornmeal flour, precooked, white or yellow
4 tsps Baking soda, dry
1/4 cup Sugar, white, granulated
1/2 tsp Salt
1 large Egg, fresh
1/2 cup Milk, fat-free (nonfat, skim)
Preparation Instructions
Preheat oven to 400 degrees.
Grease 12 cup muffin tin with non-stick cooking spray.
Mix together dry ingredients in a medium bowl.
Mix together wet ingredients in a small bowl. Add to the dry mixture and stir until just
blended.
Pour mixture into muffin tin, filling cups 3/4 full.
Bake for 20 to 25 minutes.
Exchange List Values
Starch 1.5
Veggie Fajitas with Portabello Mushrooms (DA)
Yield is 6 servings Serving size is fajita
Recipe Comment
Portabello mushrooms in this dish have a meaty texture and flavor and take the place of the
usual beef or chicken found in fajitas.
Ingredients
4 portobello caps Mushrooms, brown, cremini, portobello or Italian, raw
4 large Onions, fresh
4 large (7-8 oz) yield Pepper, green bell, raw
1 large (7-8 oz) yields Pepper, red bell, raw
2 tbsps White wine vinegar
2 tsps Oil, canola
2 tbsps Cilantro (coriander), raw
1 tbsp Garlic, fresh, raw
1 tsp Cumin seed
1/2 tsp Paprika
1/4 tsp Pepper, black
1/2 tsp Salt
1 tsp Chili powder
6 tortillas Tortilla, flour, 6" across
Preparation Instructions
Fajita filling:
Slice the following into long, thin strips:
4 large Portabello mushroom caps
2 large onions
2 large green peppers
1 large red pepper
Combine in a shallow dish:
2 Tbsp white wine vinegar
2 tsp vegetable oil
2 Tbsp finely minced cilantro
1 Tbsp finely minced garlic
1 tsp ground cumin
1/2 tsp paprika
1/4 tsp black pepper
1/2 tsp salt
1 tsp chili powder
Add sliced vegetables to vinegar mixture and marinate for 15 - 30 minutes.
Place vegetables in a large nonstick skillet over medium-high heat for 5 minutes or until
vegetables are cooked but still slightly crisp. Drain any left-over liquid and place vegetables
in a serving dish.
Roll vegetables inside a 6-inch whole wheat tortilla.
Add your choice of toppings: (not included in recipe nutritional analysis)
reduced fat cheddar cheese
salsa
low fat sour cream or plain yogurt
mashed avocado
Exchange List Values
Carbohydrate 2.0 Vegetable 2.0 Fat 0.5
Dark Chocolate Covered Strawberries (DA)
Yield is 12 servings Serving size is serving
Recipe Comment
A scrumptious dessert! Dark chocolate used instead of milk chocolate to reduce the amount
of sugar in the recipe and gain many health benefits.
Ingredients
452 gm Strawberries, fresh
226 gm Chocolate, dark, 60% cacao solids (Ghirardelli)
Preparation Instructions
Melt chocolate in a double boiler over low heat. (if you don't have a double boiler, a crock
pot works well).
Hold strawberries by the stem and dip them into the chocolate.
Place on wax paper to cool. Refrigerate until ready to serve.
Exchange List Values
Carbohydrate 1.0 Fat 1.0
Mixed Vegetable Stir-Fry (DA)
Yield is 4 servings Serving size is serving
Ingredients
1 tbsp Oil, sesame seed
2 tsps Gingerroot, raw
1/2 tsp Garlic, fresh, raw
1 1/2 cups Broccoli, flower clusters (florets), fresh, raw
1 cup, strips or slices Carrots, fresh, raw
1 small Onions, fresh
3/4 cup Broth, vegetable (Swanson)
1 tbsp Cornstarch, raw
1 can (8 oz) yields Water chestnuts, canned, drained
1 cup, pieces or slices Mushrooms, fresh
2 tbsps Oyster sauce
Preparation Instructions
Heat sesame oil in wok or large skillet until hot. Add ginger root and garlic. Stir-fry about 1
minute or until light brown. Add broccoli, carrots and onion; stir-fry 1 minute. Stir in
vegetable broth. Cover and cook about 3 minutes or until carrots are tender.
Mix cornstarch and cold water; stir into vegetable mixture. Cook and stir about 10 seconds
or until thickened. Add water chestnuts, mushrooms and oyster sauce. Cook and stir 30
seconds.
Serve over brown rice or whole grain noodles if desired.
Exchange List Values
Carbohydrate 1.0 Fat 0.5
Harvest Vegetable Corn Muffins (DA)
Yield is 12 servings Serving size is muffin
Recipe Comment
Use squash, pumpkin, or sweet potato to make these muffins both moist and lower in fat.
Ingredients
1 cup Flour, whole wheat (whole grain)
1 cup Cornmeal flour, precooked, white or yellow
4 tsps Baking powder
1/4 cup Sugar, white, granulated
1/2 tsp Salt
1 large Egg, fresh
1/2 cup Milk, 1% (low-fat)
2 tbsps Oil, canola
1/2 cup, mashed Squash, butternut, frozen cooked
Preparation Instructions
Preheat oven to 400 degrees.
Grease 12 cup muffin tin with non-stick cooking spray.
Mix together dry ingredients in a medium bowl.
Mix together wet ingredients in a small bowl. Add to the dry mixture and stir until just
blended.
Pour mixture into muffin tin, filling cups 3/4 full.
Bake for 20 to 25 minutes.
Exchange List Values
Carbohydrate 1.5 Vegetable 1.0 Fat 0.5
Turkey Rice Soup (DA)
Yield is 4 servings Serving size is serving
Recipe Comment
A satisfying dish to use up any left-over Thanksgiving Day turkey!
Ingredients
4 cups Broth, chicken, 99% fat free
1/2 cup, diced Celery, fresh, raw
1/4 cup, chopped Carrots, fresh, raw
1/4 cup, chopped or diced Onions, fresh
1/2 tsp Spices, poultry seasoning
1/4 bunch Dill weed, fresh, raw
4 ozs Turkey, meat only, roasted
1 cup Rice, white, long grain, cooked
Preparation Instructions
In a medium saucepan, combine broth, celery, carrots, onions and seasonings.
Cover and cook over medium low heat until vegetables are tender, about 20 minutes.
Add turkey and rice. Heat through.
Exchange List Values
Carbohydrate 1.0 Meat, lean 1.0
Sweet Potato with Cranberries (DA)
Yield is 8 servings Serving size is serving
Ingredients
4 medium Sweet potato, boiled
1 large (2/lb) yields Apple, raw, no skin
1 cup Cranberries, fresh, raw
1/2 cup Orange juice, fresh
Preparation Instructions
Combine all ingredients in a large casserole dish.
Cover and bake for 1 hour and 15 minutes, or until tender.
Exchange List Values
Carbohydrate 1.0