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.
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 for those higher carbohydrate foods.
To lower carbohydrate intake for the day (closer to 30% of calories from carbohydrates) while keeping calories about the same, make the following adjustments to our original meal plan:
You may follow a plan that allows more carbohydrate per meal than our meal plan suggests. To increase the carbohydrate content in your plan while keeping the calorie level about the same, replace some of the high protein and high fat foods with healthy sources of carbohydrate.
To increase carbohydrate intake for the day (closer to 55% 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 original 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 Jackie Newgent, RDN, CDN
With a few adjustments, these recipes can be served with or without poultry, fish, or meat. Use promo code NEWGENT25 at checkout to receive 25% off The With or Without Meat Cookbook during the month of May.
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
Show your family that healthy eating can also taste delicious! This month’s sample plan works in just a few of our tasty and nutritious recipes.See Meal Plan