What Should I Eat?

Article
Written By AS Design
 

Sample Meal Plan

 
Woman opening refrigerator with encouragement magnets on the outside

The Kitchen Keeper is a helpful resource to choose foods that support your health. And, below are sample meal plans.

Sample meal plan:
1800 calories

Food Carb Grams: CG

BREAKFAST

1/2 cup oatmeal cooked (15CG)
made with
4 oz. soy milk or nonfat milk (6CG)
7 walnut halves (0CG)
1 slice of whole-grain toast (15CG)
1 egg or 1/2 cup egg substitute (0CG)
1 tsp margarine (0CG)
1 cup sliced strawberries (15CG)
Meal total: 475 Calories (51CG)

LUNCH

3 oz. lean pork (0CG)
1 cup rice noodles (45CG)
2tsp oil, soy sauce (0CG)
1/2 cup of cooked Napa cabbage and mustard greens (10CG)
5 kumquats (15CG)
Meal total: 560 Calories (70CG)

DINNER

Stir-fry made with:
4 oz. tofu (0CG)
2/3 cup brown rice (30CG)
1 tbsp. oil, soy sauce (0CG)
1/2 cups of cooked bok choy, Chinese broccoli and eggplant (15CG)
1/2 cup lychee (15CG)
Meal total: 575 Calories (60CG)

EVENING SNACK

1 cup / 8oz. soy milk or soy yogurt, plain (12CG)
1 peach (15CG)
Snack total: 190 calories (27CG)

Total for the day: 1800 calories, 208 carb grams

Sample meal plan:
2000 calories

Food Carb Grams: CG

BREAKFAST

Huevos rancheros made with:
2 corn tortillas (30CG)
1 oz. cheese, low fat (0CG)
1 egg (or 1/2 cup egg substitute) (0CG)
2 tbsp. salsa or Pico de gallo (<5CG)
1 1/2 cups pineapple (30CG)
Meal total: 395 Calories (60CG)

LUNCH

Bean wrap made with:
medium-sized flour tortilla (30CG)
1/2 cup black beans (20CG)
1/2 cup peppers and onions, chopped and cooked (5CG)
1 tbsp. oil (0CG)
Mango and avocado salsa made with:
1/2 small mango and 1/4 avocado (15CG)
Meal total: 604 Calories (70CG)

AFTERNOON SNACK

1 oz. nuts (24 almonds) (6CG)
Snack total: 160 calories (6CG)

DINNER

1/2 cup pinto beans (20CG)
2/3 cup rice, brown (30CG)
5 oz. lean pork (0CG)
1/2 cup butternut squash (7CG)
1 cup of salad made with:
greens, cucumber and red pepper (5CG)
2 tsp oil and lemon juice (0CG)
1 cup papaya (15CG)
Meal total: 713 Calories (77CG)

EVENING SNACK

Smoothie made with:
8 oz. nonfat yogurt or nonfat milk (12CG)
3/4 cup berries (15CG)
Snack total: 140 calories (27CG)

Total for the day: 2013 Calories, 240 carb grams

 
AS Design

Sharon Barcarse provides over 30 years of experience in the graphic design industry, including branding, publications, advertising, marketing collateral, and online design. She spent 13 years in publication and advertising; both as an art director and later as a creative director overseeing more than 50 annual publications.

In 2003, Sharon started AS Design, based in Santa Monica, CA. Clients have included Guidant Corporation, Abbot Laboratories, Clay Lacy Aviation, Motion Picture Industry Pension & Health Plans, Pacific Federal Insurance, Mission Community Hospital, San Fernando Community Health Center, Los Angeles Better Buildings Challenge, Valley Industry & Commerce Association, and Los Angeles Valley College.

In her free time, Sharon and her husband like to discover new restaurants and post far too many food and wine photos on Instagram.

https://www.as-dzine.com
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