Amy’s Advice: Planning your Meals

Updated: Oct 8

In our last post, we talked for a moment about breakfast, but what about a whole day of eating? How do you plan out your day, or do you plan at all?  Following the MediSlim plan shouldn’t feel like rocket science.  So here are some additional breakfast ideas as well as lunch and dinner.  If you’re not sure how to plan a meal come in and ask us today!

Breakfast

MealIngredientsExchangesOmelet with PB Bagel2 egg whites, 1 cup veggies (spinach, tomato, green peppers, onions, etc), 1 oz low fat/no fat cheese, 1/3 bagel, 2 tsps peanut butter or reduced-fat cream cheese2 Protein Exchanges, 1 Veggie Exchange, 1 Fat Exchange, 1 Starch ExchangeGreek YogurtGreek yogurt (12g protein), 2 tbsp granola, ½ cup strawberries, berries, bananas2 Protein Exchanges, 1 Fruit Exchange, 1 Starch ExchangeFruit SmoothieGreek yogurt (12g protein), 1 cup non-fat milk, 1 cup mixed fruit (strawberries, pineapple, mango, blueberries, peaches, etc)2 Protein Exchanges, 1 Milk Exchange, 1 Fruit ExchangesCereal with Milk80 calorie serving » ¾ cup cereal, 1 cup non-fat/skim milk1 Starch Exchange, 1 Milk Exchange

Lunch/Dinner

MealIngredientsExchangesChicken Stir-Fry with Veggies, and Cottage Cheese with Pineapple3 oz chicken, 1 cup veggies (green peppers, onions, broccoli, tomato, etc), 2 tsps soy sauce/olive oil, ½ cup no fat/low-fat cottage cheese, ½ cup pineapple4 Protein Exchanges 1 Veggie Exchange 1 Fruit Exchange 1 Fat ExchangeBurger (bun-less) with Grilled Asparagus, Zucchini, and Squash, with Fruit Medley3 oz beef or turkey, 1 cup veggies (asparagus, zucchini, squash), 1 cup fruit medley (strawberries, peaches, honeydew, watermelon, bananas, etc)3 Protein Exchanges, 1 Veggie Exchange, 1 Fruit ExchangeGrilled Tenderloin with Macaroni Salad and Fruit3 oz pork tenderloin, ¾ cup macaroni salad ( ½ cup macaroni noodles, 1 cup veggies (tomato, celery, etc), 2 tbsps Italian salad dressing), 1 fruit bowl (½ cup strawberries, ½ cup bananas)3 Protein Exchanges, 1 Veggie Exchange, 1 Fruit Exchange, 1 Fat Exchange, 1 Starch ExchangeChicken Spinach Wrap with Greek Yogurt1 spinach wrap, 3 oz grilled chicken, 1 oz no fat/low fat cheese, 1/3 cup veggies (lettuce, spinach, onions, green peppers, etc), 2 tbsps ranch dressing, Greek yogurt (12g protein), 1 tbsp granola, ½ cup strawberries 6 Protein Exchanges, 1/3 Veggie Exchange, ½ Fruit Exchange, 1 Fat Exchange, 1 Starch ExchangeChicken, Veggies, and Rice1/3 cup rice, 2 oz chicken, 1 cup veggies (broccoli, pea pods, mushrooms, peppers), 2 tbsp soy sauce2 Protein Exchanges, 1 Veggie Exchange, 1 Fat Exchange, 1 Starch ExchangeSummer SaladLettuce, 2 cups veggies (spinach, peppers, cucumber), ½ cup strawberries, 2 tbsp raisins, 6 nuts, 1 tbsp salad dressing2 Veggie Exchanges, 1.5 Fruit Exchanges, 2 Fat ExchangesGrilled Shrimp and Pineapple3 oz shrimp, 1/2 cup pineapple3 Protein Exchanges, 1 Fruit Exchanges

Snacks

MealIngredientsExchangesAnts on a LogCelery, 2 tbsp raisins, 4 tsp peanut butter1 Fruit Exchange, 2 Fat ExchangesCottage Cheese and Fruit½ cup pineapple, 1 cup cottage cheese2 Protein Exchanges, 1 Fruit ExchangeGrilled Veggies1 cup veggies (asparagus, squash, zucchini)1 Veggie ExchangeRice Cakes and PB, Bananas2 rice cakes, 2 tsps peanut butter, ½ banana1 Fruit Exchange, 1 Fat Exchanges, 1 Starch Exchange
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