Meal Plans

Meal plans help organize what you’ll eat during the day and at what time.  This section organizes meal plans that I’ve created as well as those submitted by readers.  These meal plans have not been reviewed by medical professionals or registered dietitians.  They are plans shared in hopes that they will be helpful to you.  They are no substitute for medical advice or nutritional counseling.

Calories Main Dishes Link
1800-1900 Chicken Fajitas, Baked Salmon PDF
2300-2400 Chicken Fajitas, Turkey Sandwich PDF
2300 Chicken Pasta Primavera, Turkey Sandwich PDF
1800 Meat Loaf, Roasted Pork PDF
1800 Broccoli Tofu Stir Fry, Roasted Pork PDF
1700-1800 Broccoli Tofu Stir Fry, Turkey Sandwich PDF
1700-1800 Chicken FajitasTurkey Sandwich PDF
1700-1800 Garlic Shrimp with Spaghetti SquashTurkey Sandwich PDF
1500-1600 Grilled Chicken with Quinoa, Turkey Sandwich PDF
1500 Baked Chicken, Veggie Pasta Pie

If you’re interested in creating your own meal plans like this, you might like my meal planner spreadsheet that helps out by taking some of the math out of the exchange system.  If you have meal plans or recipes that you’d like to share, please email them to

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