Adjusting the Meal Plan (August 2013)

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting the amount of carbohydrates and calories.

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 carbohydrate foods with sources of lean protein or healthy fats.

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

  • At breakfast, have just 2/3 cup of cooked oatmeal and add two turkey sausage links to your meal.
  • At lunch, skip the hummus and dip your cucumber slices in 1 tablespoon of ranch dressing instead.
  • For your afternoon snack, skip the yogurt and have a hardboiled egg instead.
  • At dinner, reduce your portion of Gazpacho Salad to 2/3 cup.
  • For your evening snack, reduce your portion of fruit cocktail to just ¼ 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 the calories in our original meal plan.

To cut about 200 calories:

  • At breakfast, skip the soymilk and have your coffee black. (This saves about 30 calories.)
  • At lunch, skip the hummus and carrots. (This saves about 70 calories.)
  • For your evening snack, halve the portion of almonds to just ½ ounce. (This saves about 100 calories.)

To add around 200 calories:

  • Add 2 tablespoons of dry roasted peanuts to your lunch. (This adds about 110 calories.)
  • Add one ounce of reduced fat cheese to your afternoon snack. (This adds about 90 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:

Please select an option before you continue.
Calculate My Calories

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.

Healthy Meals for the New School Year

Looking for some new meals that are quick but also healthy? As the school year begins and schedules get busier, it’s important to have some easy go-to meals.

See Meal Plan

About Our Meal Plans

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

Read More