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. 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