Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting carbohydrates and calories in the meal plan below.
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 for the day (to about 35% of calories) while keeping calories about the same, make the following adjustments to our original meal plan:
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:
To add around 200 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.
by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough
This calendar cookbook provides seasonal recipes with clear and easy-to-follow instructions. You’ll also find month-by-month, week-by-week, and day-by-day meal plans with grocery lists!
Ready to make some healthy changes in 2013? Here are three simple steps to success.
Tips to help you stick to your healthy eating resolutions, even when time is tight.
Calculate the number of calories you should eat each day to maintain your present body weight:
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.Calculate My Calories
*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.
See all of the meal plans that we have published to date.Browse
Learn about the nutrition guidelines we follow to create our one-day meal plans.Read More
Did you resolve to eat healthier in 2013? Get started with this healthy meal plan.View Meal Plan