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Adjusting the Meal Plan (January 2013)

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.

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 for the day (to about 35% of calories) while keeping calories about the same, make the following adjustments to our original meal plan:

  • At breakfast, replace your waffle, syrup, and margarine with 1 ounce of cooked turkey bacon.
  • Instead of eating an apple with almond butter at lunch, have a hard-boiled egg and 1/4 cup of unsalted dry-roasted almonds with your pita sandwich.
  • Add 1/4 cup of sliced avocado to your afternoon snack. Eat it as is or spread it onto your rice cakes with the Laughing Cow cheese.
  • Decrease your portion size of Honey Tarragon Carrots at dinner to 1/3 cup.
  • For your night time snack, increase the amount of cottage cheese to 3/4 cup and have just half of the orange instead of the whole piece of fruit.

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:

  • Have just 4 ounces of yogurt and ½ cup of blueberries at breakfast. (This saves about 60 calories.)
  • Use just 1 tablespoon of almond butter on your apple at lunch. (This saves about 100 calories)
  • At dinner, have just ¼ cup of Honey Tarragon Carrots. (This saves about 40 calories.)

To add around 200 calories:

  • Add a second waffle to your breakfast meal. (This adds about 85 calories.)
  • Add a hard-boiled egg to your afternoon snack. (This adds about 80 calories.)
  • Sprinkle 1 ½ tablespoons of grated parmesan onto your salad at dinner. (This adds about 35 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.

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.

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 More Meal Plans

See all of the meal plans that we have published to date.

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About Our Meal Plans

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

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New Year, Fresh Start

Did you resolve to eat healthier in 2013? Get started with this healthy meal plan.

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