Adjusting the Meal Plan (April 2012)

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. 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 for the day and keep calories about the same (make it closer to 40% of calories), make the following adjustments to our original meal plan:

  • At breakfast, omit the yogurt from your smoothie and decrease the amount of frozen strawberries to ½ cup. Also, have ½ of a whole wheat English Muffin (just 12 grams of carb) instead of the higher carb toast.
  • At lunch, omit the grapes and add a side of 3 avocado slices (about ¼ of an avocado). Also, add 2 ounces of lower sodium roasted deli turkey to your Mediterranean Roll-Up
  • At dinner, have a 4 ounce serving of pork tenderloin instead of 3 ounces.  
  • Decrease the amount of peaches in your nighttime snack to 1/3 cup. 


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 our One Day Meal Plan. It may be easier than you think!

To cut around 200 calories:

  • Choose a lower calorie whole wheat bread with about 60 calories per slice. (This saves about 50 calories.)
  • Skip the cheese cubes in your afternoon snack. (This saves about 120 calories.)
  • Have just 1/2 cup of grapes instead of ¾ cup at lunch. (This saves about 30 calories.)

To add around 200 calories:

  • Add another ½ of a tablespoon (1 ½ teaspoons) of almond butter at breakfast. (This adds about 50 calories)
  • Add a side of 3 avocado slices to lunch. This is about ¼ of a medium-sized avocado. (This adds about 50 calories.)
  • Add 8 ounce of 1% reduced-fat milk to dinner. (This adds about 100 calories.)


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.

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

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A complete list of groceries needed for the Lickety-Split Meal Plan.

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