· Web view2.(Made with lean frozen beef, no seasonings added) Lettuce, low sodium cheese, low...

Lauren Walker

Sunday

Breakfast

General Diabetic Low Fat/Low Cholesterol

Bland 2g Sodium Soft

1. Apple Juice (4 fl oz)

1 fruit 1. 1. 1. 1.

2. Buttermilk Pancakes

2 starch 2. Multigrain Pancakes (2)

2. 2. 2.

3. Bacon (2 slices)

1 high fat meat Low fat cottage cheese (1/2 cup)

3. Must be crisp.

Scrambled eggs (2 eggs)

3.

4. Strawberries (1 1/4 cup whole berries)

1 fruit 4. 4. 4. Canned Peaches (1/2 cup)

5. Cheerios (3/4 cup)

1 starch 5. 5. 5. 5.

6. Coffee (6 fl oz) Free 6. 6. 6.7. Milk 2% (8 fl oz)

1 milk, 1 fat 7. Skim Milk (8 fl oz)

7. 7. 7.

8. Tea (8 fl oz) Free 8. 8. 8.9. Syrup (sugar free, 2 Tbsp)

Free 9. 9. 9. 9.

Lunch



1.Clam Chowder (1 cup)

1 CHO, 1 fat 1. Homemade Low-fat (1 cup)

1. 1. Clam Chowder low sodium (less than 240 mg per serving) 1 cup

1. Cream of Potato soup (1 cup)

2. Beef Stroganoff

1 CHO, 2 med fat

2. (Made with lean beef and low-fat gravy)

2. (With bland gravy)

2.(Made with unsalted frozen beef, unsalted gravy)

2.

3. Noodles (1/3 cup)

1 starch 3.(Not egg noodles. Made with Semolina)

3. 3. 3.

4. Roasted Zucchini (1/2 cup)

1 vegetable 4. 4. 4. 4.

5. Honeydew cubes (1 cup)

1 fruit 5. 5. 5. 5.Fruit Cocktail ( 1

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cup)6. Cherry Pie (1/6th of pie)

3 CHO, 2 fat 6.Cherries (1/2 cup)

6. 6. Chocolate Pudding (Not instant. Being counted as part of milk allowance)

6.

7. Milk 2% (8 fl oz)

1 milk, 1 fat 7. 7. 7. Milk 2% (4 fl oz)

7.

Dinner



1. Grilled Cheese 2 starch, 2 high fat meat

1.Grilled Chicken sandwich with lettuce, tomatoes, and condiments

1.Grilled Chicken Sandwich with condiments

1. Grilled Chicken Sandwich with low sodium condiments, lettuce, and tomatoes.

1.Cheese sandwich (heated)

2. Macaroni salad (1/2 cup)

2 CHO, 3 fat 2.(Make with fat-free dressing)

2. No raw veggies included in recipe.

(Make with unsalted dressings)

2. No raw veggies included in recipe.

3. Tomato soup (1 cup)

1 CHO 3. (Low fat version) 1 cup

3. Low salt tomato soup (Less than 240 mg per serving) 1 cup

3.

4. Blueberries (3/4 cup)

1 fruit 4. 4. 4. 4. Canned Pears (1/2 cup)

5. Lemon cake with buttercream frosting (2 oz)

2 CHO, 1 fat 5.Angel Food Cake

5. 5. Angel Food Cake

5.

6. Tea (8 fl oz) Free 6. 6. 6.

Lauren Walker

Monday Breakfast



1. Grape Juice (1/3 cup)

1 fruit 1. 1. 1. 1.

2. French Toast (2 slices)

2 starch, 2 fat 2. Raisin bread toast with soft Margarine

2. Cinnamon Raisin Bread

2. 2 slices Whole Grain Toast

2.

3. Sausage (2 oz)

2 high fat meat

3. Cottage Cheese (1 cup)

3. Poached egg


4. Blueberries (3/4 cup)

1 fruit 4. 4. 4. 4. Chilled Mandarin Oranges (1/2 cup)

5. Bran muffin (2 oz)

2 CHO, 1 fat 5. English Muffin

5. 5.(made with low sodium baking powder)

5. Graham Crackers (4)

6. Coffee (6 fl oz)

Free 6. 6. 6.



7. 7. 7.

8. Tea (8 fl oz) Free 8. 8. 8.Lunch



1. Meat loaf (3 oz)

3 med fat 1. Meatloaf made with lean Beef.

1. 1. Meatloaf made with unsalted/frozen beef

1.Bite sized with gravy poured over

2. Mashed Potato (1/2 cup)

1 starch 2. Made with skim milk.

2. 2. 1 Large baked potato with skin.

2.

3. Cooked Carrots (1/2 cup)

1 vegetable 3. 3. 3. 3.

4. Banana (extra small)

1 fruit 4. 4. 4. 4.

5. Strawberry Shortcake (2 oz)

2 CHO, 1 fat 5.Strawberry fruit ice

5. 5.Strawberry fruit ice

5. Lemon pound cake (2 oz)


1 milk, 1 fat 6. Skim milk, 8 fl oz

6. 6. 6.

Lauren Walker

Dinner



1. Roast Turkey with Gravy (2 oz)

1 lean meat, 1 fat

1.(Low fat/ sodium gravy used)

1. Use bland gravy.

1. Sodium free Turkey and unsalted gravy used.

1.

2. Dinner Roll (1 oz)

1 starch 2. French Bread (3” long)

2. 2.

3. Mashed Potatoes (1/2 cup)

1 starch 3. (Made with skim milk)

3. 3. 3.

4. Cooked Peas (1/2 cup)

1 starch 4. 4. 4. 4.

5. Cranberry sauce (1/4 cup)

1 ½ CHO 5. 5. 5. 5.

6. Apple Pie (1/6th of 8” pie)

6. Angel Food Cake (2 oz) 2 CHO

6. Baked Cinnamon Apples (1/2 cup)

6. 6. Baked Cinnamon Apples (1/2 cup)

6. Baked Cinnamon Apples (1/2 cup)

7. Tea (8 fl oz) Free 7. 7. 7.

Lauren Walker

TuesdayBreakfast



1. Orange Juice (4 fl oz)

1 fruit 1. 1. Apple Juice (4 fl oz)

1. 1.

2. Bagel, cheese, egg and Ham sandwich

2 CHO, 2 med fat

2. Bagel with low fat cream cheese

2. Bagel, cheese and egg sandwich

2. Bagel with regular cream cheese

2. Blueberry Waffle (2)

3. Banana (extra small)

1 fruit 3. 3. 3. 3.

4. Corn Flakes (3/4 cup)

1 starch 4. 4. 4. 4.

5. Coffee (6 fl oz)

Free 5. 5. 5.


1 milk, 1 fat 6. Skim Milk, ( 8 fl oz)

6. 6. 6.

7. Tea (8 fl oz) Free 7. 7. 7.Lunch



1. Sweet and Sour Pork (1 cup)

3 CHO, 3 medium fat meat, 2 fats

2. Pork and vegetable stir-fry (low sodium soy sauce used)

2. Pork Chop (1 cup cubed)

2. Pork and Vegetable Stir-fry (low sodium soy sauce used)

2. Moist, bite size pork with generous sauce

2. Rice (1/3 cup) 1 CHO 2. 2. 2. 2.3. Steamed broccoli (1/2 cup)

1 vegetable 3. 3. Squash (1/2 cup)

3. 3. Squash (1/2 cup)

4. Applesauce unsweetened (1/2 cup)

1 fruit 4. 4. 4. 4.

5. Chocolate Brownie ( 2 oz)

2 CHO, 2 fat 5. Low fat chocolate pudding (1 cup)

5. White sheet cake (2 oz)

5. Brownie (Made without salt, using low sodium baking powder)

5.


1 milk, 1 fat 6. Skim (8 fl oz) 6. 6. Milk 2% (4 fl oz)

6.

Lauren Walker

Dinner



1. Vegetable Soup (1 cup)

1 CHO 1. (Lower salt version)

1. (Low sodium version. Less than 240 mg per cup)

1. Cream of Tomato soup

2. Lasagna (1 cup)

2 CHO, 2 med fat meat

2. Low fat Lasagna (1 cup)

2.Macaroni and Cheese ( 1 cup)

2. Meatballs (Lean, unsalted beef) with Low salt tomato sauce (1 cup)

2. Macaroni and Cheese (1 cup)


1 starch 3. 3. 3.

4. Cucumber salad (1/2 cup)

1 vegetable, 1 fat

4. Cucumber slices with low fat dressing

4. Cooked green beans (1/2 cup)

4. 4. Cooked green beans (1/2 cup)

5. Chilled unsweetened Peaches (1/2 cup)

1 fruit 5. 5. 5. 5.

6. Key Lime Pie (1/8th of 8” pie)

1 ½ CHO, 1 ½ fat

6. Raspberries with chocolate syrup drizzle (fat free ½ cup)

6. Red Jell-O 6. Key Lime pudding (counted as part of milk allowance)

6.

7. Tea Free 7. 7. 7.

Lauren Walker

WednesdayBreakfast



1. Apple Juice (4 fl oz)

1 fruit 1. 1. 1. 1.

2. Ham and Cheese Omelet

3 med fat meat 2. Egg white and spinach, and tomato omelet

2. 2. Egg white, spinach, and tomato omelet

2.

3. Orange (small)

1 fruit 3. 3. Pear Halves (1/2 cup)

3. 3. Pear Halves (1/2 cup)

4. Whole Wheat Toast (2 slices)

2 starch 4. 4. White bread, toasted (2 slices)

4. 4. White bread (2 slices with margarine)

5. Coffee (6 fl oz)

Free 5. 5. 5.



6. 6. 6.

7. Tea (8 fl oz) Free 7. 7. 7.

Lunch



1. Parmesan Tilapia (3 oz)

3 lean meat 1. Baked Lemon pepper Tilapia

1. Baked Parmesan Tilapia

1. Baked Lemon Pepper Tilapia

1.


1 starch 2. French Bread (3” long)

2. 2.

3. Wild Rice (1/3 cup)

1 starch 3. 3. 3. 3. White Rice (1/3 cup)

4. Roasted Asparagus (1/2 cup)

1 vegetable 4. 4. 4. 4. Cooked carrots (1/2 cup)

5. Ambrosia Salad

2 CHO 5. Grapes (17) 5. 5. 5. Applesauce (1/2 cup)

6. Vanilla Ice Cream (1/2 cup)

1 CHO, 2 fats 6. Orange Gelatin ( 1 cup)

6. 6.(Counted as part of milk allowance)

6.



7. 7. Milk 2% (4 fl oz)

7.

Lauren Walker

Dinner



1. Fried Chicken breast (5 oz)

1 CHO, 4 medium fat

1. Baked ½ Chicken breast



1. Baked ½ Chicken breast with Chicken gravy

2. Corn bread (1.5 oz cube)

1 starch 2. French Bread

2. 2. Unsalted corn bread

2. Dinner Roll with margarine

3. Potato Salad (1/2 cup)

1 CHO, 1 fat 3. (Made with fat free mayo)

3. Baked potato (1)

3. Baked potato (1)

3.Baked Potato (1)

4. Seasoned Green Beans (1/2 cup)

1 vegetable 4. 4. (Unseasoned)

4. 4.

5. Mango slices (1/2 cup)

1 fruit 5. 5. 5. 5. Chilled peach slices (1/2 cup)

6. Chocolate Chip Cheesecake

2 CHO, 1 fat 6. Low Fat chocolate chip cookies (2)

6. Vanilla Pudding (1 cup)

6. Red Jell-O (1 cup)

6.

7. Tea (8 fl oz) Free 7. 7. 7.

Lauren Walker

ThursdayBreakfast



1. Grape Juice (1/3 cup)

1 fruit 1. 1. 1. 1.

2. Waffles (2 each. 4” across)

2 starch 2.Rye toast 2. 2. (Made with low sodium baking powder, no added salt)

2.

3. Bacon (2 slices)

1 high fat meat 3. Turkey Bacon (2 slices)



4. Canadian Bacon (1 oz)

1 lean meat 4. 4.

5. Grapes (17 small)

1 fruit 5. 5. Applesauce (1 cup)

5. 5. Chilled Peaches (1/2 cup)

6. English Muffin

2 starch 6. 6. 6. 6.

7. Jelly Sugar Free JellyFree

7. 7. 7. 7.

8. Butter (whipped, 2 tsp)

8. Margarine (low fat spread 1 Tbsp) (Free)

8. Margarine low fat spread

8. 8. Margarine low fat spread

8.

9. Coffee (6 fl oz)

Free 9. 9. 9.

10. Milk 2% (8 fl oz)


10. 10. Milk 2% (4 fl oz)

10.

11. Tea Free 11. 11. 11.12. Syrup (sugar free 2 Tbsp)

Free 12. 12. 12.

Lunch



1. Cheesy Broccoli Soup (1 cup)

1 CHO, 1 fat 1. Low Sodium Chicken Noodle Soup (1 cup) with oyster crackers

1.Bland Chicken Noodle Soup (1 cup)

1.Low Sodium Cheesy Broccoli soup (less than 240 mg

1. Cream of Chicken Soup (1 cup)

Lauren Walker

(6 ,low fat) sodium/cup. Counted as part of milk allowance) 1 cup

2. Tuna Salad Sandwich

2 ½ CHO, 2 lean meats, 1 fat

2.(Made with low fat miracle whip)

2. Bland Tuna Fish without veggies added to tuna salad.

2. Tuna fillet with lemon

2. No Veggies added to tuna salad

3. Potato Chips(1 oz)

1 CHO 3. Baked potato with low fat margarine spread

3.Baked sweet potato with low fat margarine spread

4. Strawberries (1 ¼ cup)

1 fruit 4. 4. 4. 4. Fruit Cocktail (1 cup)

5. Gingersnap Cookies (3)

1 CHO 5. 5. 5.(Made with no added salt, and low sodium baking powder/soda)

5.



6. 6. Milk 2% (4 fl oz)

6.

Dinner



1. Chicken Tortilla Soup (8 fl oz)

1 CHO

2. Beef and Bean Burrito (1)

3 CHO, 3 med fat meat, 3 fat

2.Bean Burrito 2.(No taco seasoning used or lettuce, or tomatoes), Sour cream, shredded cheddar cheese.

2.(Made with lean frozen beef, no seasonings added) Lettuce, low sodium cheese, low sodium beans used)

2.

3.Spanish Rice (1/3 cup)

1 starch 3. Brown Rice (1/3 cup)

3.Brown Rice (1/3 cup)

3.Brown Rice (1/3 cup)

3.White Rice (1/3 cup)

4. Pineapple Slices ½ cup

1 fruit 4. 4.Peaches ( 1/2 cup)

4. 4.

5. Chocolate 2 CHO, 2 fat 5. Angel Food 5. Vanilla 5. (Make with 5.

Lauren Walker

Fudge Brownie (2 oz)

Cake Cherry yogurt no salt added and use low sodium baking powder/soda)

6. Tea (8 fl oz) Free 6. 6. 6.

Lauren Walker

FridayBreakfast



1. Orange Juice (1/32 cup)

1 fruit 1. 1. Grape Juice (1/3 cup)

1. 1.

2. Quiche (1 cup) Cheddar cheese, egg, and broccoli.

1 med fat meat, 1 high fat meat , 1 CHO

2.(Made with egg whites and low sodium mozzarella cheese)

2. (Made with egg whites and low sodium mozzarella cheese)

2.(Made with egg whites and low sodium mozzarella cheese)

2.Egg and Cheese omelet.

3. Sausage (2 oz)

2 high fat meat 3.Cottage Cheese (1 cup)

3.Cottage Cheese (1/4 cup includes milk allowance)

3.Cottage Cheese (1 cup)

4. Mango cubes (1/2 cup)

1 fruit 4. 4. 4. 4. Sliced Peaches, Chilled (1/2 cup)

5. Whole Wheat Toast (2)

2 starch 5. 5. White Bread, toasted (2 slices)

5. 5.White Bread (2 slices) with nonfat spread margarine

6. Coffee (6 fl oz)

Free 6. 6. 6.


1 milk, 1 fat 7.Skim Milk (8 fl oz)

7. 7.Milk 2% (4 fl oz)

7.

8. Tea (8 fl oz) Free 8. 8. 8.

Lunch



1. Pepperoni Pizza (1/4 of 12” pizza)

2 ½ CHO, 1 med fat meat , 1 ½ fat

1. Chicken Salad Sandwich (with low-fat mayo)

1.Bland Chicken Salad Sandwich, without vegetables

1.Chicken Salad Sandwich (Unsalted chicken used, milk allowance

1.Chicken Salad Sandwich (white bread only)

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used)2. Bread stick 2 starch 2.3. Caprese Salad (1/2 cup)

1 vegetable, 1 fat meat

3. 3.Baked beans (1 cup)

3.Carrot Sticks (1/2 cup)

4. Fruit Cocktail (1 cup)

1 fruit 4. 4. 4. 4.

5. Raspberry Sorbet (1/2 cup)

2 CHO 5. 5. Strawberry Ice cream (1 cup)

5. 5.



6. 6. Milk 2% (4 fl oz)

6.

Dinner



1. Cheeseburger (3 oz)

2 starch, 4 med fat meat)

1.Hamburger made with lean beef (3 oz)

1.(No tomato, or raw veggies)

1.Hamburger made with unsalted, frozen, lean beef (3 oz)

1. (No raw veggies)

2. French Fries (1 cup)

1 starch 2.Baked sweet potato (1 small)

2.Baked potato with margarine

3. Coleslaw (1/2 cup)

1 CHO, 1.5 fats 3.(Made with fat free dressing)

3.(milk allowance used)

4. Baked Cinnamon Apples (1/2 cup) (only sweetened with cinnamon. No sugar added)

1 fruit 4. 4.(Baked apples ½ cup, no cinnamon)

4. 4.

5. Carrot cake (2 oz)

2 CHO, 1 fat 5. Baked with egg whites and spread margarine

5. Carrot Muffin

5.(Baked with low sodium baking powder/soda and no salt added)

5.Chocolate Cake with frosting (2 oz)

6. Tea Free 6. 6. 6.

Lauren Walker

SaturdayBreakfast



1. Orange Juice (4 fl oz)

1 fruit 1. 1.Apple Juice (4 fl oz)

1. 1.

2. Scrambled eggs (2)

2 med fat meat 2.(egg whites, only)

2. 2. 2.

3. Bacon (2 slices)

1 high fat meat 3.Turkey Bacon 3. (Must be crisp bacon)

3.

4. Hash Browns (3 oz)

1 starch, 1 fat 4.(Baked) 4.(Baked) 4.Oatmeal (1 cup)

5. Whole Wheat Toast (2 slices)

2 starch 5. 5.White Toast (2 slices)

5. 5. White Toast

6. Peaches unsweetened (1/2 cup)

1 fruit 6. 6. 6. 6.

7. Coffee (6 fl oz)

Free 7. 7. 7.



8. 8.Milk 2% (4 fl oz)

8.

9. Tea (8 fl oz) Free 9. 9. 9.

Lunch



1. Spaghetti with meatballs (1 cup)

2 CHO, 2 med fat meat

1.(Made with lean beef) 1 cup

1.Chicken Alfredo (1 cup)

1.Spaghetti with tomato sauce, (no salt added) and lean, frozen unsalted beef (1 cup)

1.

2.Bread Stick 2 starch 2.Italian Bread Roll

2. 2.

3. Green Beans (1/2 cup)

1 vegetable 3. 3. 3. 3.

4. Watermelon cubes (1 ¼

1 fruit 4. 4. 4. 4. Pear slices (1/2 cup)

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cup)5. New York Style Cheesecake

2 CHO, 2 fat 5.Low fat Banana Pudding (1 cup)

5.Banana Pudding (1 cup)

5. Chocolate Cake (no salt used in preparation)

5.



6. 6.Milk 2% (4 fl oz)

6.

Dinner



1. Oriental Soup (8 fl oz)

1 CHO 1.(Low Sodium version)

1.(Low Sodium version) Less than 240 mg/cup

1.

2. Chicken Stir-fry (1 cup)

1 CHO, 1 lean meat, 1 fat

2. 2. 3 oz baked Chicken

2. 3 oz baked lemon pepper Chicken

2.

3. Jasmine Rice (1/3 cup)

1 starch 3. 3.White Rice (1/3 cup)

3. 3.White Rice (1/3 cup)

4. Roasted peppers (1/2 cup)

1 vegetable 4. 4. 4. 4.

5. Chilled Pears, unsweetened (1/2 cup)

1 fruit 5. 5. 5. 5.

6. Vanilla Ice Cream (1/2 cup)

1 CHO, 2 fat Orange Sorbet (Milk allowance used)

7. Tea (8 fl oz) Free 7. 7. 7.

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