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.