Lacto-Ovo Vegetarian Cuisine

Breakfast 1,600 Calories 1,200 Calories

Orange 1 med. 1 med.

Pancakes, made with 1% milk, low-fat

and egg whites (3) 4" circles (2) 4" circles

Pancake syrup 2 Tbsp 1 Tbsp

Light margarine 1½ tsp 1½ tsp

Milk, 1%, low-fat 1C ½C

Coffee 1C 1C

Milk, 1%, low-fat 1 oz 1 oz

Lunch 1,600 Calories 1,200 Calories

Vegetable soup, low-sodium, canned 1C ½C

Bagel 1 med. ½ med.

Processed american cheese,

low-fat and low-sodium ¾ oz —

Spinach salad

Spinach 1C 1C

Mushrooms 1
⁄8 C 1
⁄8 C

Salad dressing, regular calorie 2 tsp 2 tsp

Apple 1 med. 1 med.

Iced tea, unsweetened 1C 1C

Dinner 1,600 Calories 1,200 Calories

Omelette

Egg whites 4 large eggs 4 large eggs

Green pepper 2 Tbsp 2 Tbsp

Onion 2 Tbsp 2 Tbsp

Mozzarella cheese, made from

part-skim milk, low-sodium 1½ oz 1 oz

Vegetable oil 1 Tbsp ½ Tbsp

 Brown rice, seasoned with
½ tsp light margarine ½C ½C

Carrots, seasoned with

½ tsp light margarine ½C ½C

Whole-wheat bread 1 slice 1 slice

Light margarine 1 tsp 1 tsp

Fig bar cookie 1 bar 1 bar

Tea 1C 1C

Honey 1 tsp 1 tsp

Snack 1,600 Calories 1,200 Calories

Milk, 1%, low-fat ¾C ¾C

1,600 Calories 1,200 Calories

Calories: 1,650 Calories: 1,205

Total Carb, % kcals: 56 Total Carb, % kcals: 60

Total Fat, % kcals: 27 Total Fat, % kcals: 25

Sodium,* mg: 1,829 Sodium,* mg: 1,335

SFA, % kcals: 8 SFA, % kcals: 7

Cholesterol, mg: 82 Cholesterol, mg: 44

Protein, % kcals: 19 Protein, % kcals: 18

1,600: 100% RDA met for all nutrients except: Vit E 92%, Vit B3 97%, Vit B6 67%,
Magnesium 98%, Iron 73%, Zinc 68%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Vit B1 92%, Vit B3 69%,
Vit B6 59%, Iron 54%, Zinc 46%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
Southern Cuisine
Breakfast 1,600 Calories 1,200 Calories

Oatmeal, prepared with

1% milk, low-fat ½C ½C

Milk, 1%, low-fat ½C ½C

English muffin 1 med. —

Cream cheese, light, 18% fat 1 Tbsp —

Orange juice ¾C ½C

Coffee 1C 1C

Milk, 1%, low-fat 1 oz 1 oz

Lunch 1,600 Calories 1,200 Calories

Baked chicken, without skin 2 oz 2 oz

Vegetable oil 1 tsp ½ tsp

Salad:

Lettuce ½C ½C

Tomato ½C ½C

Cucumber ½C ½C

Oil and vinegar dressing 2 tsp 1 tsp

Brown rice, seasoned with light

margarine 1
⁄3 C 1
⁄3 C

Baking powder biscuit, prepared with

vegetable oil 1 small ½ small

Margarine ½ tsp ½ tsp

Water 1C 1C

Dinner 1,600 Calories 1,200 Calories

Lean roast beef 3 oz 2 oz

Onion ¼C ¼C

Beef gravy, water-based 1 Tbsp 1 Tbsp

Turnip greens, seasoned with ½C ½C

 light margarine ½ tsp ½ tsp

Sweet potato, baked 1 small 1 small

Light margarine ½ tsp ¼ tsp

Ground cinnamon 1 tsp 1 tsp

Brown sugar 1 tsp 1 tsp

Cornbread prepared with light margarine ½ med. slice ½ med. slice

Honeydew melon ¼ med. 1

⁄8 med.

Iced tea, sweetened with sugar 1C 1C

Snack 1,600 Calories 1,200 Calories

Saltine crackers, unsalted tops 4 crackers 4 crackers

Mozzarella cheese, part-skim,

low-sodium 1 oz 1 oz

1,600 Calories 1,200 Calories

Calories: 1,653 Calories: 1,225

Total Carb, % kcals: 53 Total Carb, % kcals: 50

Total Fat, % kcals: 28 Total Fat, % kcals: 31

Sodium,* mg: 1,231 Sodium,* mg: 867

SFA, % kcals: 8 SFA, % kcals: 9

Cholesterol, mg: 172 Cholesterol, mg: 142

Protein, % kcals: 20 Protein, % kcals: 21

Traditional American Cuisine: 1,200 Calories
Use the exchange lists to give yourself more choices.

Energy Fat
Breakfast (Kcal) (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,

½C 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

Energy Fat
Lunch (Kcal) (GM) %Fat Exchange for:

Roast beef sandwich

Whole-wheat bread,
2 med. slices 139 2.4 15 (2 Bread/Starch)

Lean roast beef,

unseasoned, 2oz 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 5.6 16

Energy Fat
Dinner (Kcal) (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 (1 Vegetable)

with margarine, ½ C 52 2 4 (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

Energy Fat
Snack (Kcal) (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 24

Calories: 1,247 SFA, % kcals: 7

Total Carb, % kcals: 58 Cholesterol, mg: 96

Total Fat, % kcals: 26 Protein, % kcals: 19

Sodium,* mg: 1,043

Note: Calories have been rounded.

1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%,Vit
B694%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32
oz water.
Traditional American Cuisine: 1,600 Calories
Energy Fat
Breakfast (Kcal) (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)

Milk, 1%, 1 oz 13 .03 23 (1⁄8 Milk)

Breakfast Total 402 5.23 12

Energy Fat
Lunch (Kcal) (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)

American cheese, low-fat

and low-sodium, 1 slice
(¾ oz) 46 1.8 36 (1 Lean Protein)

Lettuce, 1 leaf 1 0 0

Tomato, 3 med. slices 10 0 0 (1 Vegetable)

Mayonnaise, low-calorie,
2 tsp 30 3.3 99 (2⁄3 Fat)

Apple, 1 med. 80 0 0 (1 Fruit)

Water, 1 C 0 0 0 (Free)

Lunch Total 366 9 22

Energy Fat
Dinner (Kcal) (GM) %Fat Exchange for:

Salmon, 3 oz edible 155 7 40 (3 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 (1 Vegetable) (½

with margarine, ½ C 52 2 4 Fat)

Carrots, seasoned (1 Vegetable) (½

with margarine, ½ C 52 2 4 Fat)

White dinner roll, 1 med. 80 3 33 (1 Bread/Starch)

Ice milk, ½ C 92 3 28 (½ Fat)

Iced tea, unsweetened, 1 C 0 0 0 (Free)

Water, 2 C 0 0 0 (Free)

Dinner Total 625 28 40

Energy Fat
Snack (Kcal) (GM) %Fat Exchange for:

Popcorn, 2½ C 69 0 0 (1 Bread/Starch)

Margarine, 1½ tsp 51 6 100 (1½ Fat)

Grand Total 1,490 48 29

Calories: 1,490 SFA, % kcals: 8

Total Carb, % kcals: 52 Cholesterol, mg: 142

Total Fat, % kcals: 29 Protein, % kcals: 19

Sodium,* mg: 1,341