Day by Day

I've had a few people (both online and off) ask me about my meal planning, so I thought I'd put up a sample of what a day in my meal plan might look like. I've included links to some of the recipes I'm using, all of which I've taste-tested and approve!

For the most part, this plan is based on serving sizes. One serving of carbs is 15g--and each serving counts as a "choice," and I get 11 "choices" a day. One serving of protein is an ounce, one serving of fat is 5g. So, when the table says an English muffin is 2 carb choices, that means it's got about 30g carbohydrates in one muffin. You get the idea.

Meal	Foods	Carbs: 11	Veg: 3+	Protein: 6oz	Fat: 4
Breakfast	English muffin	2
3 Carb Choices	1T peanut butter			1	1
Lunch	3oz chicken			3	2
3-4 Carb Choices	1 pita	2
	1c spinach		1
	Sliced cucumber		0.5
	1T "skinny" tzatziki
Snack	1.25c strawberries	1
1-2 Carb Choices	1/2c Special K	1
Dinner	2c turkey chili	2		2	0.5
3-4 Carb Choices	4oz roasted zucchini		1

For the chicken, I used the marinade recipe minus the red wine vinegar--the tzatziki recipe is from another site. That, I used in a much smaller quantity than recommended because I'm lactose intolerant. A tablespoon mostly is safe, if I avoid dairy for the rest of the day!

These recipes are mostly ones I found on Pinterest, and for the ones that don't list nutrition facts, I've been using Calorie Count to figure out approximate amounts based on recipes I've found. Pretty nifty!