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Adjusting the Meal Plan (September 2012)

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for how to adjust carbohydrates and calories below.

For Less Carbohydrate…

Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you should cut back on the carbohydrate foods that you eat throughout the day. To keep your calorie intake about the same, substitute sources of lean protein or healthy fats in their place. Here’s an example:

To lower carbohydrate intake and keep calories about the same for the day (less than 40% of calories from carbohydrate), make these adjustments to our original meal plan:

  • Skip the yogurt at breakfast.
  • Skip the Herb Potato Salad at lunch and put a piece of American or cheddar cheese on your burger (choose reduced-fat cheese if you can).
  • Change up your afternoon snack while you’re watching the game or if you’re at a tailgate. Pick up a deviled egg and have a half ounce of chips (a handful or so…) with ¼ cup of guacamole.
  • At dinner, leave the corn out of the quinoa salad.

To Adjust Calories…

Depending on whether you are trying to lose, gain, or maintain your weight, you may have different calorie needs as well. Here are some ideas for adjusting the calories in our One Day Meal Plan.

To cut about 200 calories:

  • Skip the yogurt at breakfast and have your fruit without a yogurt coating. (This saves about 30 calories)
  • At lunch time, skip the bun on your burger. (This saves about 170 calories.)

To add about 200 calories:

  • Add a piece of cheese to your burger at lunch. (This adds about 100 calories.)
  • Add a small handful of nuts (about 2 tablespoons) of mixed nuts to your afternoon snack.  (This adds about 100 calories.)

*Note: Our meal plans are developed based on the American Diabetes Association’s general nutrition guidelines. However, nutritional needs can vary from person to person. Your healthcare team can help you set up a meal plan that works for you and will help you meet your health goals.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

Read More

A Game Day Meal Plan

Have a plan on game day! See how you can stick to your meal plan this season & still enjoy the party. 

See Meal Plan

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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