My Lunch/Dinner Meal Planning List...

LUNCH/DINNER
Dinner-Select 2 FAT Servings

MEAT Select 4 Servings 1 Serving Equals: lean beef lean pork chicken, turkey (no skin) fish shrimp (4 large) low fat cheese fat free cheese crab meat OR 1/4 c tuna or salmon (water packed) 1/4 cup cottage cheese (1-2% fat) 2 Tbsp peanut butter (Limit 2 serv. per week) 2 Tbsp fat free cr cheese

VEGETABLE FREE 1 Serving Equals: 1 cup raw 1/2 cup cooked green beans beets broccoli cabbage carrots cauliflower greens mushrooms (cooked) okra onions peppers sauerkraut snowpeas spinach (cooked) squash zucchini 1/2 cup tomato juice 1/2 cup V8 juice 1/2 cup tomato sauce 2 1/2 Tbsp tomato puree 1 lg tomato

FAT Select 1 Serving 1 Serving Equals: 1 tsp marg 1 Tbsp diet marg 1 tsp mayo 1 Tbsp diet mayo 1 tsp cooking oil 1 Tbsp gravy 2 Tbsp sour cream 1 Tbsp cream cheese 2 Tbsp light cr cheese 2 tsp salad dressing 4 tsp low cal sal dress. 10 peanuts 10 pecan halves 6 med cashews BEST OIL CHOICES Canola Olive Safflower Sunflower

CARBOHYDRATES/SUGAR FOODS

SELECT 3 SERVINGS TOTAL FROM CARB FOODS
Either 1 From Each Group or 3 From 1 or 2 From 1 and 1 From 1

STARCH 1 Serving Equals: 1 Slice Loaf Bread 1 Slice Light Diet Bread 1 Sm Pita Bread 1 Dinner Roll 1 cube cornbread (2") 1/2 hamb/hotdog bun 2 taco shells 4" ear corn-on-cob 1/2 cup kernel corn 1/2 cup mixed veggies 1/2 cup potatoes 1 sm baked potato 1/2 cup rice 1/3 cup sweet potatoes 1/2 cup green beans 1/4 pork-n-beans 1/3 dried peas or beans 1/3 cup stuffing/dressing 2 cup chicken noodle soup 1 cup veggie soup 1/2 cup noodles or pasta 5 vanilla wafers 6 saltine crackers 3 graham crackers 3 c popcorn (no fat added) 10 sm pretzels 1/2 Chex party mix 1/2 muffin

FRUIT 1 Serving Equals: 1 sm Apple 1/2 c Orange Juice 1/2 c Apple Juice 1/2 c Grapefruit Juice 1/3 Cantaloupe 1/2 Banana 1/2 Grapefruit 15 Grapes 1/8 Honeydew 1 Orange 1 Med Peach 1 1/4 c Strawberries 1 1/4 cup Watermellon 2 sm Plums 1/2 c canned fruit (unsweet) 2 Tbsp Raisins

MILK 1 Serving Equals: 1 c Skim Milk 1 c ButtermilkHot (from skim) 1 Pk Hot Choc. Mix (SugarFree) 1/2 cup pudding (sugar free) 1 c Plain Yogurt (Unsweet) 1 c Flavored Yogurt (NutraSweet) 1Pk *Alba '77 (DairyShake)