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Sample exchange system meal plan

Sample exchange system meal plan
Time Exchange pattern Sample menu Carbohydrate count (g)
8 am 3 carbohydrate group
2 starch 1 English muffin 30
1 fruit 1 1/4 c strawberries 15
1 protein group 1/4 c cottage cheese
1 fat group 1 tsp margarine
  Total: 45
12 noon 4 carbohydrate group
2 starch 2 slices of bread 30
1 fruit 1 orange 15
1 vegetable 1 c salad
1 milk 8 oz skim milk 12
3 protein group 3 oz chicken
1 fat group 1 tbsp low fat mayo
  Total: 57
3 pm 1 carbohydrate group
1 fruit or 1 starch 1 apple or 6 crackers 15
  Total: 15
6 pm 4 carbohydrate group
2 starch 1 c potato 30
1 fruit 1/2 c fruit salad 15
1 vegetable 1 c salad
1 milk 8 oz skim milk 12
6 protein group 6 oz fish
1 fat group 2 tbsp low fat salad dressing
  Total: 57
9 pm 1 carbohydrate group
1 starch 6 crackers 15
1 protein 2 tbsp peanut butter
  Total: 15
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