Meal Planning Guide
VEGETABLES, NONSTARCHY
Each serving from this list contains 5 grams carbohydrate, 2 grams protein, and 25 calories. Vegetables provide a lot of nutrients and
food bulk without a large calorie load. Choose a variety of vegetables to benefit from their important vitamins and minerals. When
using canned vegetables, choose no-salt-added versions or rinse regular canned vegetables.
In general, a single serving of a nonstarchy vegetable is:
• 1/2 cup of cooked vegetables or vegetable juice.
• 1 cup of raw vegetables.
♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.
☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.
SERVING CHOICES
Beans (green, wax, Italian)
Bean sprouts
Broccoli
Cabbage (green, bok choy, Chinese)
☺ Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Mushrooms, all kinds, fresh
Okra
Onions
Pea pods
☺ Peppers (all varieties)
Radishes
♦ Sauerkraut Spinach
Squash (summer, crookneck, zucchini)
Tomatoes, fresh and canned
♦ Tomato sauce
♦ Tomato/vegetable juice
Water chestnuts
MEAT AND MEAT SUBSTITUTES
Meat and meat substitutes are rich in protein, but that often comes at the cost of a lot of fat. Whenever possible, choose lean meats.
Portion sizes on this list are based on cooked weight, after bone and fat have been removed. Serving sizes vary as listed below.
† Foods marked with † should be counted as 1 meat + 1/2 fat serving.
‡ Foods marked with ‡ should be counted as 1 meat + 1 fat serving.
► Foods marked with ► should be counted as 1 starch + 1 meat serving.
♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.
SERVING CHOICES
Lean Meats and Meat Substitutes
Each serving from this list contains 0 grams
carbohydrate, 7 grams protein, 0-3 grams fat,
and 45 calories.
Serving Size
Beef, Select or Choice grades—
Ground round, roast (chuck, rib,
rump), round, sirloin, steak
(cubed, flank, porterhouse,
T-bone), tenderloin 1 oz
Cheeses with < 3 grams of fat per oz 1 oz
Cottage cheese 1/4 cup
Egg whites 2
Fish, fresh or frozen, plain: catfish,
cod, flounder, haddock, halibut,
orange roughy, salmon, tilapia,
trout, tuna 1 oz
Hot dog with < 3 grams of fat per oz 1
Pork, lean—Canadian bacon, rib or
loin chip/roast, ham, tenderloin 1 oz
Poultry, without skin 1 oz
Processed sandwich meats with
< 3 grams of fat per oz 1 oz
Tuna, canned in water or oil, drained 1 oz
Medium-Fat Meats and Meat Substitutes
Each serving from this list contains 0 grams
carbohydrate, 7 grams protein, 4-7 grams fat,
and 75 calories.
Serving Size
† Beef—Corned beef, ground beef,
meatloaf, prime grades trimmed
of fat (prime rib) 1 oz
† Cheeses with 4-7 grams of fat per oz—
Feta, mozzarella, pasteurized
processed cheese spread, reduced-fat
cheeses, string cheese 1 oz
† Egg 1
† Fish, any fried product 1 oz
† Pork, cutlet, shoulder roast 1 oz
† Poultry, with skin or fried 1 oz
† Ricotta cheese 2 oz or 1/4 cup
† ♦ Sausage with 4-7 grams of
fat per oz 1 oz
High-Fat Meats and Meat Substitutes
Each serving from this list contains 0 grams
carbohydrate, 7 grams protein, 8+ grams fat,
and 100 calories.
Serving Size
‡ ♦ Bacon, pork 2 slices
‡ ♦ Bacon, turkey 3 slices
‡ ♦ Hot dog—Beef, pork, or combination 1
‡ Pork sparerib 1 oz
‡ Processed sandwich meats with
8 grams of fat or more per oz—
Bologna, pastrami, hard salami 1 oz
‡ ♦ Sausage with 8 grams fat or more
per oz—Bratwurst, chorizo, Italian,
knockwurst, Polish, smoked
summer 1 oz
‡ Cheese, regular—American, bleu,
brie, cheddar, hard goat, Monterey
jack, queso, and Swiss 1 oz
Plant-Based Proteins
Each serving from this list contains
approximately 6-7 grams protein, and 80-100
calories. Beans, peas and lentils are also
found on the Starch list. Nut butters are found
in smaller amounts on the Fats list.
Serving Size
►☺ Baked beans 1/3 cup
►☺ Beans/lentils, cooked (black,
garbanzo, kidney, lima, navy, pinto) 1/2 cup
►☺ Peas, cooked 1/2 cup
‡ ☺ Hummus 1/4 cup
‡ Nut spreads—Almond butter,
cashew butter, peanut butter,
soy nut butter 1 Tbsp
‡ Tempeh 1/4 cup
‡ Tofu 4 oz (1/2 cup)
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