Meal Plan #3: 1,900-Calorie Plan

57 percent carbohydrate, 20 percent protein, and 23 percent fat.

BREAKFAST: BUCKWHEAT PANCAKES, APPLESAUCE, TOMATO JUICE, EGG WHITES, MARGARINE

  • 2 Starches: 1 serving Buckwheat Pancakes

  • 1 Fruit: ½ cup applesauce

  • 1 Vegetable: ½ cup tomato juice

  • 1 Lean Meat: ½ save for lunch, ½ 1 ½ egg whites

  • 1 Fat: 1 teaspoon margarine

SNACK: AIR POPPED POPCORN, PEACH

  • 1 Starch: 3 cups air popped popcorn

  • 1 Fruit: 1 medium peach

LUNCH: BAKED RED SNAPPER ALMANDINE, BANANA-BLUEBERRY OATMEAL BREAD, PLUM, PEAS, SKIM MILK, NON-STARCHY VEGETABLES FOR SALAD, BROCCOLI, MARGARINE

  • 2 Starches: 1 ½ in bread, ¼ cup peas on salad

  • 1 Fruit: ½ in bread, 1 plum

  • 1 Skim Milk: 1 cup skim milk

  • 2 Vegetables: 1 cup raw non-starchy vegetables for salad, ½ cup cooked broccoli

  • 2 Lean Meats: In the red snapper + ½ lean meat saved from breakfast

  • 1 Fat: 1 teaspoon margarine

SNACK: VIRGIN BELLINI, PRETZELS

DINNER: WHOLE-WHEAT COUSCOUS SALAD, ROLL, WATERMELON, SKIM MILK, SIRLOIN STEAK, MARGARINE

  • 2 Starches: ½ starch in couscous salad, 1 ½ ounce roll

  • 1 Fruit: 1¼ cups watermelon

  • 1 Skim Milk: 1 cup milk

  • 2 Vegetables: In couscous salad

  • 2 Lean Meats: 2 ounce sirloin steak

  • 2 Fats: 1 ½ in couscous salad, 1 ½ teaspoons margarine

SNACK: CANNED PEARS, SKIM MILK YOGURT, ALMONDS

  • 1 Fruit: ½ cup pears canned in juice

  • 1 Skim milk: 6–8 ounces skim milk yogurt (less than 100 calories)

  • 1 Fat: 6 almonds

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