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Monday S=7, M=2, P=7, Fat=5, V=5 1/2 ,Fr=4 Target= 1800 kcals Starch=7, Milk=3, Pro=7, Fat=5, Veg=6, Fruit=4
Breakfast Exchange System Counts serving amount X2 (two servings)
¾ c. unsweetened cereal 1 S 1 ½ c.
1 c. 1% milk 1 M 16 oz.
1 oz. slice whole-grain toast 1 S 2 slices
1 ½ t. PB 1 Fat 3 t.
½ grapefruit (11 oz.) 1 Fr 1 whole
¼ c. cottage cheese 1 P ½ c.
2 T. half & half 1 Fat 4 T.
coffee -
Lunch
1 ½ c. spinach 1 ½ V 3 c.
½ c. shredded carrots ½ V 1 c.
½ c. sliced tomatoes ½ V 1 c.
½ c. sliced cucumbers - 1 c.
2 T. avocado 1 Fat 4 T.
3 oz. grilled chicken 3 P 6 oz.
2 T. low-fat dressing 1 Fat 4 T.
1 whole-wheat tortilla (10” dia) 3 S 2 whole
water
Dinner
3 oz. baked salmon 3 P 6 oz.
1 t. olive oil 1 Fat 2 t.
1 c. wild rice 2 S 2 c.
1 c. steamed broccoli 2 V 2 c.
½ c. cooked zucchini 1 V 1 c.
1 ¼ c. fresh strawberries 1 Fr 2 ½ c.
water -
Snack
2/3 c. low-fat yogurt 1 M 1 1/3 c.
1 c. cubed honeydew melon 1 Fr 1 c.
1/2 c. canned peaches 1 Fr 1 c.
Tuesday S= 7, M=3, P=7, Fat=5, V=6, Fr=4
2 egg whites 1 P 4
1 c. oatmeal 2 S 2 c.
½ c. cooked mushrooms 1 V 1 c.
½ c. cooked onion 1 V 1 c.
¾ c. fresh blueberries 1 Fr 1 ½ c.
2/3 c. low-fat yogurt 1 M 1 1/3 c.
½ c. pineapple juice 1 Fr 1 c.
2 oz. cooked chicken 2 P 4 oz.
2 5-in. taco shells 1 S+ 1 Fat 4
½ c. cooked black beans 1 S + 1 P 1 c.
1 c. raw sliced tomatoes 1 V 2 c.
½ c. raw bell pepper ½ V 1 c.
½ c. raw onions ½ V 1 c.
½ c. fresh mango 1 Fr 1 c.
1 oz. red-fat Mexican cheese 1 P+ 1 Fat 2 oz.
Shepherd’s pie:
2 oz. gr. Beef 2 P+ 1 Fat 4 oz.
1 c. mashed potatoes 2 S+ 2 Fat 2 c.
½ c. cooked corn 1 S 1 c.
½ c. cooked carrots 1 V 1 c.
½ c. cooked green beans 1 V 1 c.
1 c. fat-free milk 1 M 2 c.
2/3 c. fat-free yogurt 1 M 1 1/3 c.
½ fresh pear 1 Fr 1 whole
Wednesday S= 7, M=3, P=6, F=3 1/2 , V=7, Fr=3
1 c. muesli 4 S 2 c.
1 1/3 c. fat free yogurt 2 M 2 2/3 c.
½ c. canned pears 1 Fr 1 c.
2 T. raisins 1 Fr 4 T.
1 c. red-fat milk 1 M+ 1 Fat 2 c.
1 12” dia. Whole wheat thin crust 2 S 2 whole
1 c. tomato sauce 1 V 2 c.
½ c. cooked mushrooms 1 V 1 c.
½ c. cooked spinach 1 V 1 c.
½ c. cooked red onion 1 V 1 c.
3 oz. mozzarella cheese 3 P + 1 ½ fat 6 oz.
garlic& basil - 1 clove
iced tea-unsweetened -
Ratatouille:
2 t. olive oil 1 Fat 4 t.
½ c. cooked eggplant 1 V 1 c.
¼ c. cooked onion ½ V ½ c.
½ c. cooked zucchini 1 V 1 c.
½ c. diced canned tomatoes ½ V 1 c.
lemon juice, thyme, rosemary, - 2 cloves
basil& garlic
3 oz. red snapper 3 P 6 oz.
1 oz. whole wheat roll 1 S 2
water -
1 small banana 1 Fr 2
Thursday S=7, M=2, P=7, F=4, V=5, Fr=4
2 whole-wheat pancakes (4” dia) 2 S 4
¼ c. cottage cheese 1 P ½ c.
½ c. canned peaches 1 Fr 1 c.
1 small banana-sliced 1 Fr 2
1 c. fat-free milk 1 M 2 c.
Butternut squash soup:
2 c. butternut squash 2 S 4 c.
½ c. cooked onion 1 V 1 c.
1 c. veg. broth - 2 c.
2 T. red-fat butter 2 Fat 4 T
1 c. spinach salad 1 V 2 c.
2 T. low-fat salad dressing 1 Fat 4 T
3 oz. grilled chicken 3 P 6 oz.
1 oz. whole-wheat roll 1 S 2
iced tea-unsweetened -
3 oz. pork chops 3 P 6 oz.
2 t. olive oil 1 Fat 4 t.
driedchile, coriander seeds, -
pepper
1 c. raw tomatoes 1 V 2 c.
1 c. fresh mango 1 Fr 2 c.
¼ c. raw red onion - ½ c.
1 T. raw scallions - 2 T.
2 T. cilantro - 4 T.
2 T. lime juice - 2 T
2/3 c. brown rice 2 S 1 1/3 c.
1 c. cooked brussel sprouts 2 V 2 c.
water -
2/3 c. fat-free yogurt 1 M 1 1/3 c.
1 small apple 1 Fr 2
Friday S=7, M=3, P=7, F=5, V=7, Fr=3
2 scrambled eggs 2 P + 1 Fat 4
½ wheat English muffin 1 S 1 whole
1 t. butter 1 Fat 2 t.
½ c. applesauce, unsweetened 1 Fr 1 c.
2/3 c. fat-free yogurt 1 M 1 1/3 c.
1 c. fat-free milk 1 M 2 c.
Sloppy Joes
3 oz. ground turkey 3 P 6 oz.
½ c. cooked onion 1 V 1 c.
½ c. cooked bell pepper 1 V 1 c.
¼ c. cooked celery - ½ c.
1 c. tomato sauce 1 V 2 c.
½ c. cooked tomato 1 V 1 c.
2 t. tomato paste - 4 t.
salt, pepper, garlic -
1 whole wheat bun (2 oz.) 2 S 2 whole
17 small grapes 1 Fr 34 whole
1 c. reduced-fat milk 1 M 2 c.
2 oz. shrimp 2 P 4 oz.
1 1/3 c. udon noodles 4 S 2 2/3 c.
¼ c. cooked pea pods ½ V ½ c.
¼ c. cooked carrots ½ V ½ c.
¼ c. cooked green onions ½ V ½ c.
¼ c. cooked boy choy ½ V ½ c.
¼ c. cooked broccoli ½ V ½ c.
¼ c. water bean sprouts ½ V ½ c.
4 t. canola oil 2 Fat 8 t.
1 c. iceburg-romaine salad - 2 c.
2 T. reduced-fat salad dressing 1 Fat 4 T.
1 small apple 1 Fr 2
Saturday S=7, M=3, P=7, Fat=5, Veg= 6, Fr=4
1 c. plain shredded wheat cereal 2 S 2 c.
1 c. fat-free milk 1 M 2 c.
¾ c. fresh blackberries 1 Fr 1 ½ c.
½ c. orange juice 1 Fr 1 c.
Tuna Salad Sandwich:
1 small apple 1 Fr 2
2 oz. canned tuna 2 P 4 oz.
2/3 c. fat free yogurt 1 M 1 1/3 c.
2 T. raisins 1 Fr 4 T.
2 T. chopped walnuts 1 Fat 4 T.
1 c. chopped fresh spinach 1 V 2 c.
black pepper, fresh parsley -
2 1-oz. slices wheat bread 2 S 4
1 c. fat free milk 1 M 2 c.
Cassoulet
1 c. cooked northern beans 2 S + 2 P 2 c.
2 t. olive oil 1 Fat 4 t.
½ c. cooked onion 1 V 1 c.
½ c. cooked carrots 1 V 1 c.
garlic, salt, pepper, thyme, - 2 cloves
oregano, bay leaves
1/2 c. tomato sauce 1 V 1 c.
1 c. chicken broth - 2 c.
1 c. veg. broth - 2 c.
1 oz. pork shoulder 1 P+ ½ Fat 2 oz.
1 oz. chicken leg 1 P + ½ Fat 2 oz.
1 oz. pork sausage 1 P + 1 Fat 2 oz.
1 oz. whole-wheat roll 1 S 2
1 c. spinach and arugula salad 1 V 2 cups
2 T. reduced-fat salad dressing 1 Fat 4 T.
1 c. raw sugar snap peas 1 V 2 c.
Sunday S=7, M=2, P=7, Fat=5, Veg=6, Fr=4
½ large wheat bagel 2 S 1 whole
2 t. sugar-free jam - 4 t.
2/3 c. fat-free yogurt 1 M 1 1/3 c.
¾ c. canned mandarin oranges 1 Fr 1 ½ c.
½ c. pineapple juice 1 Fr 1 c.
Chili
2 oz. ground turkey 2 P 4 oz.
2 c. canned tomato sauce 2 V 4 c.
½ c. canned tomato paste ½ V 1 c.
½ c. cooked corn 1 V 1 c.
½ c. canned kidney beans 1 S + 1 P 1 c.
½ c. pinto beans 1 S + 1 P 1 c.
¼ c. cooked mushrooms ½ V ½ c.
¼ c. black olives - ½ c.
¼ c. raw onions - ½ c.
garlic, chili powder, paprika,- 1 clove
black pepper, jalapenos
1 oz. red-fat Mexican cheese 1 Fat 2 oz.
1 3/4 –in. cube cornbread 1 S + 1 Fat 1-2 c. cornmeal
1 c. fat-free milk 1 M 2 c.
3 oz. roasted turkey breast 3 P 6 oz.
1/2 c. mashed potatoes 1 S + 1 Fat 1 c.
½ c. canned cranberry 1 Fr 1 c.
½ c. cooked green beans 1 V 1 c.
1 c. spinach & kale salad 1 V 2 c.
1 oz. whole wheat roll 1 S 2
½ fresh large pear 1 Fr 1 whole
12 almonds 2 Fat 24

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Fcs300 weekly menu- diabetic exchange

  • 1. Monday S=7, M=2, P=7, Fat=5, V=5 1/2 ,Fr=4 Target= 1800 kcals Starch=7, Milk=3, Pro=7, Fat=5, Veg=6, Fruit=4 Breakfast Exchange System Counts serving amount X2 (two servings) ¾ c. unsweetened cereal 1 S 1 ½ c. 1 c. 1% milk 1 M 16 oz. 1 oz. slice whole-grain toast 1 S 2 slices 1 ½ t. PB 1 Fat 3 t. ½ grapefruit (11 oz.) 1 Fr 1 whole ¼ c. cottage cheese 1 P ½ c. 2 T. half & half 1 Fat 4 T. coffee - Lunch 1 ½ c. spinach 1 ½ V 3 c. ½ c. shredded carrots ½ V 1 c. ½ c. sliced tomatoes ½ V 1 c. ½ c. sliced cucumbers - 1 c. 2 T. avocado 1 Fat 4 T. 3 oz. grilled chicken 3 P 6 oz. 2 T. low-fat dressing 1 Fat 4 T. 1 whole-wheat tortilla (10” dia) 3 S 2 whole water Dinner 3 oz. baked salmon 3 P 6 oz. 1 t. olive oil 1 Fat 2 t. 1 c. wild rice 2 S 2 c. 1 c. steamed broccoli 2 V 2 c. ½ c. cooked zucchini 1 V 1 c. 1 ¼ c. fresh strawberries 1 Fr 2 ½ c. water - Snack 2/3 c. low-fat yogurt 1 M 1 1/3 c. 1 c. cubed honeydew melon 1 Fr 1 c. 1/2 c. canned peaches 1 Fr 1 c.
  • 2. Tuesday S= 7, M=3, P=7, Fat=5, V=6, Fr=4 2 egg whites 1 P 4 1 c. oatmeal 2 S 2 c. ½ c. cooked mushrooms 1 V 1 c. ½ c. cooked onion 1 V 1 c. ¾ c. fresh blueberries 1 Fr 1 ½ c. 2/3 c. low-fat yogurt 1 M 1 1/3 c. ½ c. pineapple juice 1 Fr 1 c. 2 oz. cooked chicken 2 P 4 oz. 2 5-in. taco shells 1 S+ 1 Fat 4 ½ c. cooked black beans 1 S + 1 P 1 c. 1 c. raw sliced tomatoes 1 V 2 c. ½ c. raw bell pepper ½ V 1 c. ½ c. raw onions ½ V 1 c. ½ c. fresh mango 1 Fr 1 c. 1 oz. red-fat Mexican cheese 1 P+ 1 Fat 2 oz. Shepherd’s pie: 2 oz. gr. Beef 2 P+ 1 Fat 4 oz. 1 c. mashed potatoes 2 S+ 2 Fat 2 c. ½ c. cooked corn 1 S 1 c. ½ c. cooked carrots 1 V 1 c. ½ c. cooked green beans 1 V 1 c. 1 c. fat-free milk 1 M 2 c. 2/3 c. fat-free yogurt 1 M 1 1/3 c. ½ fresh pear 1 Fr 1 whole
  • 3. Wednesday S= 7, M=3, P=6, F=3 1/2 , V=7, Fr=3 1 c. muesli 4 S 2 c. 1 1/3 c. fat free yogurt 2 M 2 2/3 c. ½ c. canned pears 1 Fr 1 c. 2 T. raisins 1 Fr 4 T. 1 c. red-fat milk 1 M+ 1 Fat 2 c. 1 12” dia. Whole wheat thin crust 2 S 2 whole 1 c. tomato sauce 1 V 2 c. ½ c. cooked mushrooms 1 V 1 c. ½ c. cooked spinach 1 V 1 c. ½ c. cooked red onion 1 V 1 c. 3 oz. mozzarella cheese 3 P + 1 ½ fat 6 oz. garlic& basil - 1 clove iced tea-unsweetened - Ratatouille: 2 t. olive oil 1 Fat 4 t. ½ c. cooked eggplant 1 V 1 c. ¼ c. cooked onion ½ V ½ c. ½ c. cooked zucchini 1 V 1 c. ½ c. diced canned tomatoes ½ V 1 c. lemon juice, thyme, rosemary, - 2 cloves basil& garlic 3 oz. red snapper 3 P 6 oz. 1 oz. whole wheat roll 1 S 2 water - 1 small banana 1 Fr 2
  • 4. Thursday S=7, M=2, P=7, F=4, V=5, Fr=4 2 whole-wheat pancakes (4” dia) 2 S 4 ¼ c. cottage cheese 1 P ½ c. ½ c. canned peaches 1 Fr 1 c. 1 small banana-sliced 1 Fr 2 1 c. fat-free milk 1 M 2 c. Butternut squash soup: 2 c. butternut squash 2 S 4 c. ½ c. cooked onion 1 V 1 c. 1 c. veg. broth - 2 c. 2 T. red-fat butter 2 Fat 4 T 1 c. spinach salad 1 V 2 c. 2 T. low-fat salad dressing 1 Fat 4 T 3 oz. grilled chicken 3 P 6 oz. 1 oz. whole-wheat roll 1 S 2 iced tea-unsweetened - 3 oz. pork chops 3 P 6 oz. 2 t. olive oil 1 Fat 4 t. driedchile, coriander seeds, - pepper 1 c. raw tomatoes 1 V 2 c. 1 c. fresh mango 1 Fr 2 c. ¼ c. raw red onion - ½ c. 1 T. raw scallions - 2 T. 2 T. cilantro - 4 T. 2 T. lime juice - 2 T 2/3 c. brown rice 2 S 1 1/3 c. 1 c. cooked brussel sprouts 2 V 2 c. water - 2/3 c. fat-free yogurt 1 M 1 1/3 c. 1 small apple 1 Fr 2
  • 5. Friday S=7, M=3, P=7, F=5, V=7, Fr=3 2 scrambled eggs 2 P + 1 Fat 4 ½ wheat English muffin 1 S 1 whole 1 t. butter 1 Fat 2 t. ½ c. applesauce, unsweetened 1 Fr 1 c. 2/3 c. fat-free yogurt 1 M 1 1/3 c. 1 c. fat-free milk 1 M 2 c. Sloppy Joes 3 oz. ground turkey 3 P 6 oz. ½ c. cooked onion 1 V 1 c. ½ c. cooked bell pepper 1 V 1 c. ¼ c. cooked celery - ½ c. 1 c. tomato sauce 1 V 2 c. ½ c. cooked tomato 1 V 1 c. 2 t. tomato paste - 4 t. salt, pepper, garlic - 1 whole wheat bun (2 oz.) 2 S 2 whole 17 small grapes 1 Fr 34 whole 1 c. reduced-fat milk 1 M 2 c. 2 oz. shrimp 2 P 4 oz. 1 1/3 c. udon noodles 4 S 2 2/3 c. ¼ c. cooked pea pods ½ V ½ c. ¼ c. cooked carrots ½ V ½ c. ¼ c. cooked green onions ½ V ½ c. ¼ c. cooked boy choy ½ V ½ c. ¼ c. cooked broccoli ½ V ½ c. ¼ c. water bean sprouts ½ V ½ c. 4 t. canola oil 2 Fat 8 t. 1 c. iceburg-romaine salad - 2 c. 2 T. reduced-fat salad dressing 1 Fat 4 T. 1 small apple 1 Fr 2
  • 6. Saturday S=7, M=3, P=7, Fat=5, Veg= 6, Fr=4 1 c. plain shredded wheat cereal 2 S 2 c. 1 c. fat-free milk 1 M 2 c. ¾ c. fresh blackberries 1 Fr 1 ½ c. ½ c. orange juice 1 Fr 1 c. Tuna Salad Sandwich: 1 small apple 1 Fr 2 2 oz. canned tuna 2 P 4 oz. 2/3 c. fat free yogurt 1 M 1 1/3 c. 2 T. raisins 1 Fr 4 T. 2 T. chopped walnuts 1 Fat 4 T. 1 c. chopped fresh spinach 1 V 2 c. black pepper, fresh parsley - 2 1-oz. slices wheat bread 2 S 4 1 c. fat free milk 1 M 2 c. Cassoulet 1 c. cooked northern beans 2 S + 2 P 2 c. 2 t. olive oil 1 Fat 4 t. ½ c. cooked onion 1 V 1 c. ½ c. cooked carrots 1 V 1 c. garlic, salt, pepper, thyme, - 2 cloves oregano, bay leaves 1/2 c. tomato sauce 1 V 1 c. 1 c. chicken broth - 2 c. 1 c. veg. broth - 2 c. 1 oz. pork shoulder 1 P+ ½ Fat 2 oz. 1 oz. chicken leg 1 P + ½ Fat 2 oz. 1 oz. pork sausage 1 P + 1 Fat 2 oz. 1 oz. whole-wheat roll 1 S 2 1 c. spinach and arugula salad 1 V 2 cups 2 T. reduced-fat salad dressing 1 Fat 4 T. 1 c. raw sugar snap peas 1 V 2 c.
  • 7. Sunday S=7, M=2, P=7, Fat=5, Veg=6, Fr=4 ½ large wheat bagel 2 S 1 whole 2 t. sugar-free jam - 4 t. 2/3 c. fat-free yogurt 1 M 1 1/3 c. ¾ c. canned mandarin oranges 1 Fr 1 ½ c. ½ c. pineapple juice 1 Fr 1 c. Chili 2 oz. ground turkey 2 P 4 oz. 2 c. canned tomato sauce 2 V 4 c. ½ c. canned tomato paste ½ V 1 c. ½ c. cooked corn 1 V 1 c. ½ c. canned kidney beans 1 S + 1 P 1 c. ½ c. pinto beans 1 S + 1 P 1 c. ¼ c. cooked mushrooms ½ V ½ c. ¼ c. black olives - ½ c. ¼ c. raw onions - ½ c. garlic, chili powder, paprika,- 1 clove black pepper, jalapenos 1 oz. red-fat Mexican cheese 1 Fat 2 oz. 1 3/4 –in. cube cornbread 1 S + 1 Fat 1-2 c. cornmeal 1 c. fat-free milk 1 M 2 c. 3 oz. roasted turkey breast 3 P 6 oz. 1/2 c. mashed potatoes 1 S + 1 Fat 1 c. ½ c. canned cranberry 1 Fr 1 c. ½ c. cooked green beans 1 V 1 c. 1 c. spinach & kale salad 1 V 2 c. 1 oz. whole wheat roll 1 S 2 ½ fresh large pear 1 Fr 1 whole 12 almonds 2 Fat 24