“DietTribe” Week 1 Meal Plan

Your daily meal plan is 1,500 calories per day. It is broken down to include 25 percent fat, 45 percent carbs and 30 percent protein. Each day, please choose 10 meat exchanges, 5 starch exchanges, 2 milk exchanges, 4 vegetable exchanges, 2 fruits and 6 fats.

Created by Sarah Mirkin R.D. based on consultation with Jessie Pavelka.


Day 1

1 1/4 cup Kashi GoLean cereal, 1 cup nonfat milk, 3/4 cup strawberries, and 1 tablespoon nuts
Calories: 450 
1 milk, 1/2 fruit, 2 starch, 2 meat, 1 fat

1/4 cup cottage cheese and 1/2 cup Mandarin oranges in juice, rinsed and drained

Calories: 100 
1 meat, 1 fruit

Open-Faced Fish Sandwich and Salad: Top 1 slice whole grain bread with 3 ounces tuna fish or pink salmon canned in water, mixed with 1 tablespoon light mayonnaise, diced scallions and pepper (optional); serve with 1 small tomato, lettuce, garden salad with 1 teaspoon oil plus vinegar or lemon juice.
Calories: 325 
1 starch, 1 vegetable, 3 meat, 2 fats

1 whole-grain toast with 1/2 tablespoon nut butter
Calories: 125
1 starch, 1 fat 

Rosemary Chicken: 4 ounces chicken breast, rosemary, 1/2 cup black-eyed peas, roasted onions, garlic (cooked in 1 teaspoon olive oil). Serve with large spinach salad, 1 cup chopped tomatoes and 2 tablespoons Annie’s low-calorie dressing.
Calories: 370 
4 meat, 3 vegetable, 2 fats, 1 starch 

1/2 cup berries with 2 tablespoons light whipped cream
Calories: 90
1/2 fruit


Source: http://www.mylifetime.com/shows/diettribe/diettribe-week-1-meal-plan

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