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Here are some tips to assist you when reading the M & M's (Meals and Menus). Keep in mind, like everything else on this site, this is what I have found to work best for me.
| 1. For any given snack or meal, eat at least two food groups. |
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2. Eat something, even if it's a very light snack, every three to four hours. |
| 3. Drink water throughout the day. |
| 4. Please see What's Helped Me for other tips that pertain to meals and menus. |
| 5. If you find that you're not really a snacker and prefer a larger meal, combine any of the meals or menus with a snack. |
| 6. The exchange menus includes the vegetables but the caloric meals do not. Therefore, add at least one serving of vegetables to every caloric meal. |
| 7. Abreviations I used: RD - reduced fat, SF - sugar free, FF - fat free. |
| 8. PB2 is a form of powdered peanut butter. You will find it on several of my caloric meals, Please visit the internet links page for information on this product. If you choose to use regular peanut butter as opposed to PB2, please adjust your caloric meal as follows: 2 Tbl (190 calories), 3 Tbl (285 calories), 4 Tbl (380 calories). |
| 9. You will find muffin tops on several of my snack menues. Please visit the internet links page for information on this product. |
| 10. When I show "condiments" on a caloric meal, I'm referring to: mustard, a small serving of vegetables (like you'd put on a sandwich), spices, spray butter, relish, etc. The calories added by these items would be minimal. |
| 11. The lunch and dinner meals and menus are interchangable. Because I eat several small meals a day, I don't eat a traditionally larger meal in the evening. I have estimated the caloric value in the exchange meals by counting the following exchanges as the following calories: starch/80, protein/60, vegetable/25, fruit/60, fat/45, dairy/80. |
| 12. For the exchange menu you will find 36 breakfasts, 48 lunch/dinner menu and 48 snack menus. |
Click here for the Exchange Menu - Breakfast.
Click here for the Exchange Menu - Lunch & Dinner.
Click here for the Exchange Menu - Snacks.
Click here for the Calorie Meal - Breakfast.
Click here for the Calorie Meal - Lunch & Dinner.
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