1200 Uptown Foods Calorie Menus – Breakfast
Choose one of these menus for breakfast:
Food
1 4- inch buckwheat
pancake
2 Tbsp. sugar-free syrup
½ c. orange juice
1 c. non-fat milk
Calories
110
Carbohydrate
15 g.
2.
½ c. oatmeal
1 small sliced banana
1 Tbsp. slivered almonds
1 c. non-fat milk
3.
4.
1.
3 g.
12 g.
12 g.
Fat
4 g.
0 g.
0 g.
0.5 g.
Exchanges
1 starch, 1 fat
104
52
54
91
18 g.
14 g.
2 g.
12 g.
1.5 g.
0 g.
5 g.
0.5 g.
1 starch
1 fruit
1 fat
1 milk
½ c. grits
1 egg, scrambled
1 orange
1 c. non-fat milk
71
80
45
91
16 g.
1 g.
11 g.
12 g.
0 g.
5 g.
0 g.
0.5 g.
1 starch
1 meat
1 fruit
1 milk
Strawberry yogurt parfait
1 ¼ c. strawberries
57
90
66
14 g.
14.5 g.
12.5 g.
0 g.
5 g.
0.5 g.
1 fruit
1 starch, 1 fat
1 milk
1 slice whole grain toast
1 tsp. soft margarine
½ large grapefruit
1 c. non-fat milk
60
100
64
91
15 g.
0 g.
16 g.
12 g.
1 g.
11 g.
0 g.
0.5 g.
1 starch
1 fat
1 fruit
1 milk
¼ c. low-fat granola
6 oz. fat-free plain yogurt
5.
12
53
91
free
1 fruit
1 milk
1200 Uptown Foods Calorie Menus – Continue Breakfast
Choose one of these menus for breakfast:
6.
7.
8.
9.
Food
1 slice whole grain
French toast **
2 Tbsp. sugar-free syrup
½ c. cooked apples
1 c. non-fat milk
Calories
81
Carbohydrate
18 g.
½ whole wheat English
muffin
1 tsp. soft margarine
2 tsp. light jelly
½ c. orange juice
1 c. non-fat milk
Banana almond yogurt
parfait
6 oz. fat-free vanilla
yogurt with sugar
substitute
¼ c. Grape-Nuts
1 Tbsp. slivered almonds
1 small sliced banana
½ c. bran flakes cereal
¾ c. blueberries
1 c. non-fat milk
** recipe provided
3 g.
15 g.
12 g.
Fat
1 g.
0 g.
0 g.
0.5 g.
Exchanges
1 starch
60
15 g.
0.5 g.
1 starch
100
19 g.
0 g.
1 milk
100
54
52
20 g.
2 g.
14 g.
0.5 g.
5 g.
0 g.
1 starch
1 fat
1 fruit
12
60
91
45
16
45
91
67
63
91
0 g.
4 g.
11 g.
12 g.
16 g.
11 g.
12 g.
5 g.
0 g.
0 g.
0.5 g.
0 g.
0 g.
0.5 g.
free
1 fruit
1 milk
1 fat
free
1 fruit
1 milk
1 starch
1 fruit
1 milk
1200 Uptown Foods Calorie Menus – Continue Breakfast
Choose one of these menus for breakfast:
Food
10. Breakfast tortilla
1 flour tortilla - 6 inch
1 egg, scrambled
½ c. black beans
2 Tbsp. salsa
1 kiwi fruit
11. 1 reduced-fat waffle
1 tsp. soft margarine
1 Tbsp. sugar-free syrup
1/3 c. cantaloupe
1 c. non-fat milk
Calories
Carbohydrate
60
45
6
60
91
60
20
45
45
91
110
80
113
8
46
12. ½ c. cooked oatmeal
2 Tbsp. raisins
4 pecan halves
1 c. non-fat milk
104
42
52
91
14. ½ c. raisin bran flakes
1 small banana
1 c. non-fat milk
85
52
91
13. 1 slice whole wheat toast
2 tsp. reduced-sugar jam
1 tsp. soft margarine
½ c. orange juice
1 c. non-fat milk
Fat
Exchanges
14 g.
0 g.
1.5 g.
15 g.
12 g.
1 g.
5 g.
0 g.
0 g.
0.5 g.
1 starch
1 fat
free
1 fruit
1 milk
15 g.
5 g.
0 g.
11 g.
12 g.
1 g.
0 g.
5 g.
0 g.
0.5 g.
18 g.
1 g.
20 g.
2 g.
15 g.
18 g.
11 g.
1 g.
12 g.
20 g.
14 g.
12 g.
3g.
5 g.
0 g.
0 g.
0 g.
1.5 g.
0 g.
5 g.
0.5 g.
0.5 g.
0 g.
0.5 g.
1 starch
1 meat
1 starch
free
1 fruit
1 starch
1 fruit
1 fat
1 milk
1 starch
free
1 fat
1 fruit
1 milk
1 starch
1 fruit
1 milk
1200 Calorie Menus – Lunch
Choose one of these menus for lunch:
1.
2.
3.
Food
Veggie burger
3 oz. soy-based burger
1 small whole wheat bun
2 tsp. Dijon mustard
Tomato & lettuce
¾ c. fresh pineapple
Chicken Caesar salad
1 ½ oz. grilled chicken
strips to top of
2 c. endive
1 Tbsp. grated Parmesan
cheese
2 Tbsp. reduced-fat
Caesar dressing
1 Summer Fruit Parfait**
1 small whole wheat roll
Grilled cheese & tomato
sandwich with
2 oz. reduced-fat cheddar
cheese and
2 tomato slices
2 slices whole wheat
bread
1 tsp. soft margarine
½ c. green beans
½ c. fresh sliced peaches
** - recipe provided
Calories
150
Carbohydrate
12 g.
69
90
3
5
62
18 g.
0.5 g.
1 g.
16.5 g.
Fat
6 g.
2 g.
0 g.
0 g.
0 g.
Exchanges
2 meat
1 starch
1 starch
free
free
1 fruit
0 g.
1.5 g.
1 ½ meat
0 g.
5 g.
16
22
4 g.
0 g.
164
158
45
90
11
120
45
22
61
0 g.
1.5
1 vegetable
½ meat
30 g.
4 g.
2 g.
1 starch,
1 fruit, 1 fat
1 starch
2 g.
10 g.
2 meat
0 g.
5 g.
16 g.
5 g.
0 g.
0 g.
18 g.
2 g.
30 g.
0 g.
2 g.
1 fat
free
2 starches
1 fat
1 vegetable
1 fruit
1200 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
4.
5.
6.
Food
1 c. bean soup with 1oz.
chopped ham
2 inch square cornbread
1 c. cucumbers, tomatoes
& onions
½ c. unsweetened
applesauce
Calories
291
Carbohydrate
15 g.
68
14 g.
2 c. mixed green salad
2 Tbsp. fat-free balsamic
vinaigrette
1 tangerine
1 slice thin-crust
vegetarian pizza (1 slice
= 1/4 of 12 inch pizza)
Peanut butter & jelly
sandwich with
2 Tbsp. peanut butter and
2 tsp. light jelly
2 slices whole wheat bread
8 baby carrots
½ c. strawberries, kiwi,
and banana
125
25
Fat
8 g.
15 g.
5 g.
5 g.
0 g.
377
37.5 g.
8.5 g.
32
30
74
4 g.
7 g.
18 g.
0 g.
0 g.
188
16
120
37
70
6 g.
4 g.
30 g.
8 g.
15 g.
16 g.
0 g.
2 g.
0 g.
0 g.
0 g.
0 g.
Exchanges
2 meat
1 starch
1 starch, 1 fat
1 vegetable
1 fruit
2 ½ starches
2 meats
1 ½ fats
1 vegetable
free
1 fruit
2 meat
free
2 starches
1 vegetable
1 fruit
1200 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
7.
8.
Food
1 whole wheat pita
(6-inch)
2 oz. chopped chicken
breast with
1 Tbsp. fat-free
mayonnaise and
1 Tbsp. slivered almonds
2 tomato slices
1 c. mixed green salad
1 Tbsp. fat-free raspberry
vinaigrette
17 grapes
Tuna pasta salad with
2 oz. water-packed tuna
and
9.
2/3 c. cooked bow-tie
pasta, with
1 c. cherry tomatoes,
broccoli, and carrots
1 Tbsp. Italian dressing
1 orange
Roast beef sandwich with
2 oz. lean roast beef and
¼ c. sautéed mushrooms
2 slices tomato & lettuce
1 whole grain bun
1 tsp. mustard
½ c. apple, walnut, raisin
salad **
** recipe provided
Calories
170
Carbohydrate
35 g.
11
2 g.
92
Fat
2 g.
Exchanges
2 starches
0 g.
free
0 g.
3 g.
60
2 g.
2 g.
4 g.
7 g.
15 g.
5 g.
0 g.
0 g.
0 g.
0 g.
1 fruit
50
0 g.
1 g.
2 meat
54
11
16
35
141
28 g.
0 g.
42
45
70
16
11
120
3
87
33
4 g.
2 meat
1 fat
free
free
free
2 starches
2 g.
11 g.
0 g.
4 g.
0 g.
1 vegetable
0 g.
4 g.
2 g.
30 g.
0.5 g.
15 g.
2 g.
0 g.
0 g.
3 g.
0 g.
3 g.
2 lean meats
1 vegetable
free
2 starches
free
1 fruit
½ fat
1 fat
1 fruit
1200 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
Food
10. Shrimp & spinach salad
2 oz. grilled shrimp with
2 c. fresh spinach and
1 c. mandarin oranges and
strawberries and
1 Tbsp. chopped red onion
4 walnut halves, roasted
1 Tbsp. fat-free raspberry
vinaigrette
1 c. beef -barley soup
5 fat-free whole wheat
crackers
11. Grilled salmon sandwich
2 oz. grilled salmon
1 whole grain bun
Lettuce and tomato slices
1 c. broccoli slaw **
17 small grapes
12. Chicken tacos with
1 soft whole wheat flour
tortilla (6-inch) filled with
1 oz. grilled chicken strips
2 Tbsp. shredded lettuce
1 Tbsp. chopped tomato
1 oz. reduced-fat cheddar
1 oz. tortilla chips
2 Tbsp. salsa
8 baby carrots
½ large pear
** recipe provided
Calories
Carbohydrate
4
48
7
1 g.
1 g.
1 g.
56
14
70
Fat
Exchanges
0 g.
5 g.
0 g.
free
1 fat
free
0 g.
2 g.
18 g.
0 g.
0 g.
0 g.
89
80
15 g.
15 g.
1 g.
0 g.
1 starch
1 starch
119
120
11
69
0 g.
30 g.
2 g.
6 g.
6 g.
3 g.
0 g.
5 g.
0 g.
2 meat
2 starches
free
1 vegetable
1 fat
1 fruit
94
15 g.
2 g.
1 starch
69
46
0
2
79
138
8
37
66
15 g.
0 g.
0 g.
0.5 g.
1 g.
19 g.
2 g.
8 g.
18 g.
1 g.
0 g.
0 g.
5g.
7 g.
0 g.
0 g.
0 g.
2 meat
free
1 fruit
1 meat
free
free
1 meat
1 starch, 1 fat
free
1 vegetable
1 fruit
1200 Calorie Menus – Continue Lunch
Choose one of these menus for lunch:
13. 2 oz. turkey breast
2 slices whole wheat bread
2 Tbsp. avocado
1 c. artichokes and carrots,
and tomatoes
1 kiwi
14. 2 oz. roast pork
1 whole wheat bun
1 Tbsp. barbeque sauce
½ c. carrot raisin salad**
1 plum
** recipe provided
76
120
60
58
0 g.
30 g.
3 g.
9 g.
0.5 g.
2 g.
5 g.
0 g.
2 meats
2 starches
1 fat
2 vegetables
140
120
30
67
0.4 g.
30 g.
7 g.
15 g.
6.5 g.
2 g.
0 g.
0 g.
2 lean meat
2 starches
½ carb choice
1 vegetable
½ fruit
½ fruit
46
30
15 g.
8 g.
0 g.
0 g.
1 fruit
1200 Calorie Menus – Supper
Choose one of these menus for Supper:
1.
2.
3.
4.
Food
2 oz. grilled beef filet
6 oz. baked potato
3 Tbsp. reduced-fat sour
cream
1 c. broccoli &
cauliflower
½ c. juice-packed fruit
cocktail
2 oz. grilled chicken
breast
1/3 c. long grain and
wild rice
½ c. sliced mushrooms
½ c. asparagus
1 slice whole grain bread
1 tsp. soft margarine
1/3 small cantaloupe
2 oz. baked ham
½ c. baked sweet potato
1 tsp. soft margarine
2-inch square cornbread
1 c. tomatoes and okra
1 medium peach
Shrimp stir-fry with
2 oz. sautéed shrimp
1 c. pea pods & sliced
mushrooms
1 Tbsp. low-sodium
teriyaki sauce
2/3 c. brown rice
½ c. mango, papaya &
grapes
Calories
114
114
67
Carbohydrate
0 g.
36 g.
3 g.
Fat
4 g.
0 g.
5 g.
40
11 g.
0 g.
46
92
12 g.
0 g.
Exchanges
2 meat
2 starches
1 fat
0 g.
2 vegetables
3 g.
2 meat
1 fruit
67
15 g.
0 g.
132
90
45
125
60
61
4 g.
20 g.
0 g.
15 g.
7
16 g.
1.5 g.
0 g.
5 g.
5 g.
3.5 g.
0 g.
2 meats
1 starch
1 fat
1 starch, 1 fat
2 vegetables
1 fruit
66
75
0 g.
11.5 g.
1 g.
0 g.
2 meat
2 vegetables
144
60
30 g.
17 g.
0 g.
0 g.
2 starches
1 fruit
42
20
60
45
60
16
6 g.
4 g.
15 g.
0 g.
15 g.
3 g.
1 g.
0 g.
1 g.
5 g.
0 g.
0 g.
1 starch
1 vegetable
1 vegetable
1 starch
1 fat
1 fruit
free
1200 Calorie Menus – Supper
Choose one of these menus for Supper:
5.
6.
7.
8.
Food
2 spinach-ricotta
manicotti **
2 c. romaine lettuce
1 Tbsp. fat-free
vinaigrette
1 ¼ c. watermelon cubes
Calories
275
Carbohydrate
36 g.
Fat
6 g.
15
3
3 g.
.5 g.
0 g.
0 g.
Exchanges
2 starches
1 vegetable
2 meat
1 vegetable
free
0 g.
5 g.
2 meat
60
15 g.
0 g.
59
0
40
70
14 g.
0 g.
8 g.
14 g.
0 g.
0 g.
0 g.
3 g.
0 g.
1 starch
free
2 vegetables
1 starch
1 fat
1 fruit
2 meat
1 starch
2 oz. marinated flank
steak **
½ large corn on cob
Butter flavored spray
1 c. steamed asparagus
½ c. low-fat ice-cream
110
57
14 g.
2 oz. broiled scallops
1/3 c. long grain and wild
rice
1 c. steamed broccoli
1 whole wheat roll
1 tsp. soft margarine
1 nectarine
95
67
0 g.
15 g.
1 g.
0 g.
0 g.
15 g.
10 g.
14 g.
0 g.
14 g.
7 g.
0 g.
0 g.
2 g.
5 g.
0 g.
1 ¼ c. whole
strawberries
2 oz. grilled pork chop
1 c. acorn squash
1 c. green beans
1 whole wheat roll
1 tsp. soft margarine
½ c. unsweetened
applesauce
** recipe provided
54
84
45
57
131
56
44
84
45
68
12 g.
14 g.
0 g.
14 g.
0 g.
2 g.
5 g.
0 g.
1 fruit
2 vegetables
1 starch
1 fat
1 fruit
2 meat
1 starch
2 vegetables
1 starch
1 fat
1 fruit
1200 Calorie Menus – Continue Supper
Choose one of these menus for Supper:
9.
Food
Chicken Pasta with
2 oz. grilled chicken
breast strips with
2/3 c. bow-tie pasta and
1 tsp. olive oil and
2 tsp. grated Parmesan
cheese and
½ c. broccoli and
2 c. fresh baby spinach
1 Tbsp. fat-free raspberry
vinaigrette
2 small plums
10. 2 oz. baked salmon
½ c. baked sweet potato
Butter flavored spray
½ c. sautéed garlic
spinach
2 c. mixed green salad
1 Tbsp. balsamic
vinaigrette
1 whole rye roll
1 c. blueberries,
raspberries and
strawberries
11. 2 oz. roasted turkey
½ c. rice & barley pilaf **
½ c. green beans
1 tsp. soft margarine
1 poached pear
** recipe provided
Calories
Carbohydrate
Fat
Exchanges
141
45
14
28 g.
0 g.
0 g.
0 g.
5 g.
1 g.
2 starches
1 fat
free
60
15 g.
0 g.
8
45
1 g.
2 g.
92
27
28
3
0 g.
2 meat
0 g.
0 g.
0 g.
1 vegetable
1 vegetable
free
0 g.
20 g.
0 g.
5 g.
7 g.
0 g.
0 g.
2 g.
2 meat
1 starch
free
1 vegetable
80
64
15 g.
16 g.
1 g.
0 g.
1 starch
1 fruit
153
135
0 g.
28 g.
117
90
0
32
22
45
81
6 g.
4 g.
.5 g.
7 g.
5 g.
0 g.
21 g.
0 g.
4 g.
1 g.
2 g.
0 g.
5 g.
0 g.
1 fruit
1 vegetable
1 fat
2 meat
2 starches,
½ fat
1 vegetable
1 fat
1 fruit
1200 Calorie Menus – Continue Supper
Choose one of these menus for Supper:
Food
12. 2 oz. grilled pork
tenderloin
½ c. black-eyed peas
1 c. stewed tomatoes
and okra
1 slice whole grain bread
1 tsp. soft margarine
1 baked apple m
cinnamon & sugar
substitute
13. Spaghetti & meat sauce
2/3 c. cooked spaghetti
2 oz. ground turkey
½ c. tomato sauce
2 tsp. grated Parmesan
2 c. mixed green salad
1 Tbsp. fat-free Italian
dressing
14. 2 oz. baked trout
2-inch square cornbread
½ c. pinto beans
1 c. turnip greens
1 tsp. olive oil
1 c. honeydew and
cantaloupe cubes
Calories
60
Carbohydrate
0 g.
Fat
1.5 g.
60
45
53
15 g.
0 g.
14 g.
1 g.
5 g.
0 g.
90
60
16 g.
16 g.
Exchanges
2 meats
1 g.
0 g.
1 starch
2 vegetables
1 starch
1 fat
1 fruit
147
60
40
14
8
17
29 g.
0 g.
10 g.
0 g.
1 g.
4 g.
.5 g.
.5 g.
0 g.
1 g.
0 g.
0 g.
2 starches
2 meats
2 vegetables
free
1 vegetable
free
86
125
103
38
45
62
0 g.
15 g.
18 g.
6 g.
0 g.
15 g.
4 g.
5 g.
0 g.
0 g.
5 g.
0 g.
2 meats
1 starch, 1 fat
1 starch
2 vegetables
1 fat
1 fruit
Snacks
Note: Pattern allows for evening snack of one of these choices
1.
2.
3.
4.
5.
6.
7.
8.
9.
Food
3 2-inch graham
crackers
Calories
80
Carbohydrate
15 g.
Fat
1 g.
Exchanges
Starch
3 c. air-popped popcorn
93
18 g.
0 g.
Starch
5 low fat whole wheat
crackers
125
15 g.
5 g.
1 Starch, 1 Fat
1 slice whole wheat toast
with 2 tsp. light jelly
85
16 g.
1 g.
Starch
¾ c. blueberries
1 small apple
Or orange
63
0 g.
Fruit
17 small grapes
53
45
11 g.
60
15 g.
0 g.
Fruit
0 g.
Fruit
Milk
1 c. cantaloupe and
honeydew melon cubes
½ c. mixed fresh fruit
10. ½ c. canned fruit in light
syrup or own juice
11. 1 c. nonfat milk
12. 1 c. fruit-flavored, non-fat
yogurt artificially
sweetened
62
60
14 g.
11 g.
15 g.
17 g.
0 g.
0 g.
0 g.
67
17 g.
0 g.
91
12 g.
.5 g.
80
16 g.
0 g.
Fruit
Fruit
Fruit
Milk
Recipes
Publication #FDNS-E 124-1
Date Revised: October 2012
By Connie Crawley, MS, RD, LD
Extension Nutrition and Health Specialist
The University of Georgia and Ft. Valley State
University, the U.S. Department of
Agriculture and counties of the state
cooperating. Cooperative Extension, the
University of Georgia Colleges of Agricultural
and Environmental Sciences and Family and
Consumer Sciences, offers educational
programs, assistance and materials to all
people without regard to race, color, national
origin, age, gender or disability.
An Equal Opportunity Employer/Affirmative
Action Organization
Committed to a Diverse Work Force