A Traditional American Meal Plan of 1,200 Calories

Breakfast

Energy
(Kcal)

Fat
(GM)

%Fat

Exchange for:

Whole-wheat bread, 
1 med. slice

70

1.2

15

(1 Bread/Starch)

 Jelly, regular, 2 tsp

30

0

0

(½ Fruit)

Cereal, shredded wheat, 
½ C

104

1

4

(1 Bread/Starch)

   Milk, 1%, 1 C

102

3

23

(1 Milk)

Orange juice, ¾ C

78

0

0

(1½ Fruit)

Coffee, regular, 1 C

5

0

0

(Free)

Breakfast Total

389

5.2

10

Lunch

Energy
(Kcal)

Fat
(GM)

%Fat

Exchange for:

Roast beef sandwich

   Whole-wheat bread, 
   2 med. slices

139

2.4

15

(2 Bread/Starch)

   Lean roast beef, 
   unseasoned, 2 oz

60

1.5

23

(2 Lean Protein)

   Lettuce, 1 leaf

1

0

0

   Tomato, 3 med. slices

10

0

0

(1 Vegetable)

   Mayonnaise, low-calorie, 
   1 tsp

15

1.7

96

(¹⁄₃ Fat)

Apple, 1 med.

80

0

0

(1 Fruit)

Water, 1 C

0

0

0

(Free)

Lunch Total

305

56

16

Dinner

Energy
(Kcal)

Fat
(GM)

%Fat

Exchange for:

Salmon, 2 oz edible

103

5

40

(2 Lean Protein)

   Vegetable oil, 1½ tsp

60

7

100

(1½ Fat)

Baked potato, ¾ med.

100

0

0

(1 Bread/Starch)

   Margarine, 1 tsp

34

4

100

(1 Fat)

Green beans, seasoned 
with margarine, ½ C

52

2

4

(1 Vegetable) 
(½ Fat)

Carrots, seasoned

35

2

0

(1 Vegetable)

White dinner roll, 1 small

70

2

26

(1 Bread/Starch)

Iced tea, unsweetened, 1 C

0

0

0

(Free)

Water, 2 C

0

0

0

(Free)

Dinner Total

454

20

39

Snack

Energy
(Kcal)

Fat
(GM)

%Fat

Exchange for:

Popcorn, 2½ C

69

0

0

(1 Bread/Starch)

   Margarine, ¾ tsp

30

3

100

(¾ Fat)

Grand Total

1,247

34-36

24-26

Calories:

1,247

SFA, % kcals:

7

Total Carb, % kcals:

58

Cholesterol, mg:

96

Total Fat, % kcals:

26

Protein, % kcals:

19

Sodium,* mg:

1,043