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Exchange Menu - Lunch & Dinner


 

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Below are the exchange menus for lunch and dinner.  In addition to the exchanges, you will find the calories for each menu.  These are not the exact calories, but rather an estimation based on the average caloric value of each exchange.  These amounts are shown on the Menus & Meals page under tips.

Tips for following the exchange menus:

1.  I don't eat three meals a day.  I eat three small meals and three snacks.  You may find these meals to be somewhat small for lunch and dinner.  If you find you prefer to eat three large meals, add a snack to one or more of these meals.
2.  Any item followed by an asterisk (*) is an personal recipe.  Please visit the recipe page to find this recipe.
3.  Any item from an exchange group can be substituted for another.  For instance, if I have 1/2 orange shown and you prefer an apple, have a half an apple instead.  Any serving of fruit shown can be substituted for a 1/2 c. of canned fruit.  Two tablespoons of raisins can be substituted for any other dried fruit.  If the menu shows a bagel and you don't have bagels in the house, substitute two pieces of light bread (or one piece of regular bread).  One ounce of a particular meat can be substituted for an equal amount of another meat.  If a cup of regular milk is substituted for skim milk, you will need to add a fat exchange to that menu. 
4.  I use the following abreviations:  FF - fat free, SF - sugar free, RD - reduced fat
5.  If a fruit is shown as "1" piece, it is 1 small piece.  If a fruit is shown as a "1/2" piece, it is a 1/2 of a large piece.  All fruit that is canned should be in its own juice or unsweetened.
6.  Where the item shown is "vegetables", select your vegetables of choice.  This is usually when preparing an omelet.  I normally use broccoli, green peppers, mushrooms and onions. 
7.  Of course, as stated several times throughout the website, if you have any questions please don't hesitate to contact me.
8.  This information is correct to the best of my knowledge.  However, I have been known to make mistakes.  Hopefully there aren't any in these menus as I've done my best and taken a considerate amount of time to check, double check and triple check.  If you find an error, please let me know and I will be certain to correct it.
9.  Any recipe will be shown below the menu.  Click on that recipe name or this link to view the recipe page.  Recipes are being added as time permits, so please check back often.


 

EXCHANGES MENU  EXCHANGES  MENU

3 Starch

3 Meat

2 Vegetable

1 Fat

(515 calories)

2/3 c. whole wheat pasta

1 Boca chicken pattie

2 oz. light motzarella cheese

1/2 c. marinara sauce

2 c. green beans

1 Meat

1/2 Vegetable

2 1/2 Starch

(300 calories)

 

1 veggie/soy burger

1 pc FF cheese

1 light bun

Pickles, onions

1 oz. baked chips & salsa

5 Vegetable

2 Meat

3 Starch

1 Fat

(530 calories)

2 c. salad greens

2 egg whites, hard boiled

1/2 c. chick peas

Fresh veggies, chopped

12 Melba rounds

1 Tbl. light ranch dressing

(Resaurant salad bar menu)

1 Starch

2 Meat

2 Vegetable

1 Fat

(295 calories) 

1 c. Amy's Organics veggie soup

1 Tbl. RF parmesan cheese

1 1/2 FF turkey hot dogs

2 c. broccoli/cauliflower blend

Spray butter/cheese flavoring

1/2 c. sauerkraut

3 Meat

1 Starch

2 Vegetable

1 Fat

(355 calories)

3 oz. tuna steak, baked

1/3 c. brown rice

2 c. zuchini & tomatoes

1 Starch

1 Meat

2 Vegetable

1 Fat

(355 calories)

3 Tbl. pimento cheese spread

10 Kashi crackers

1 1/2 c. zuchini & tomatoes

2 Starch

6 Meat

2 Fat

100 calories extra

1 Vegetable

(735 calories)

1 1/2 oz. baked tortilla chips

1/2 c. refried black beans

2/3 c. veggie/soy crumbles

2 oz. FF cheddar cheese, shredded

2 Tbl. FF sour cream

1/2 c. salsa

Lettuce, tomatoes, jalapenos

(prepared as vegetarian nachos deluxe)

1 Starch

2 Meat

2 Vegetable

1 Fat

(265 calories)

1 light hamburger bun

1 veggie/soy burger

1 slice FF cheese

2 tsp. light mayonnaise

Pickle, tomato, onion

1 c. carrots

1 c. green beans

1/3 oz. almonds, slivered

2 Meat

1 Starch

1 Vegetable

1 Fat

(270 calories)

5 Boca buffalo wings

1/2 c. chick pea salad

1 c. zucchini & tomatoes

1 plum

1 Starch

2 Meat

2 Vegetable

1 Fat

(295 calories)

1 pc. light bread

1 oz. turkey meat

1 slice FF cheese

Lettuce, tomato

2 tsp. light mayonnaise

2 c. veggie stew

2 Starch

3 Meat

(340 calories)

1 lg. sweet potato

3 oz. skinless chicken breast, baked

Spray butter

Cinnamon/Splenda blend

2 Meat

1 Starch

2 Vegetable

1 Fat

(295 calories)

2 oz. tuna steak, baked

1 serving sweet potato fries

1 c. veggie stew

1 c. green beans

1 Starch

2 Meat

1 Fruit

1 Dairy

(340 calories)

2 spinach pie

1 oz. RF feta cheese

3 dates

1/2 c. FF cottage cheese

1 c. skim milk

2 Starch

2 Meat

2 Vegetable

1 Fat

(375 calories)

1 light bun

1 Praeger's fish fillet

1 slice FF cheese

1/2 c green beans

1 c. cauliflower

Spray butter/cheese flavoring

2 Starch

2 Meat

2 Vegetable

(330 calories)

1 1/2 c. onion soup

1 pc. light bread

2 oz. light motzarella cheese

2 c. broccoli/cauliflower blend

Spray butter/cheese flavoring

2 Starch

2 Meat

2 Vegetable

1/2 Fat

(355 calories)

1 light bun

1 ear corn

1 veggie/soy burger

1 slice FF cheese

1 Tbl. light mayonnaise

Tomato, pickle, onion

2 Starch

4 Meat

(400 calories)

2 spinach pie

4 oz. chicken w/ BBQ sauce

5 Meat

2 Starch

1 Vegetable

(485 calories)

3 oz. turkey pastrami

2 pc. RF Swiss cheeese

1 pita bread

Lettuce, onions, mustard

2 Starch

3 Meat

2 Vegetable

1 Fat

(435 calories)

1 tortilla/lawash bread

1 ear corn

1/2 c. refried black beans

1 oz. FF cheese, shredded

8 olives

Broccoli, seasoned

2 Starch

2 Meat

2 Vegetable

1 Fat

(375 calories)

1 light bun

1 Praeger's fish fillet

1 slice FF cheese

1 Tbl. light mayonnaise

1 c. aspargus

2 Meat

1 Starch

2 Vegetable

1 Fat

(295 calories)

2 oz.tuna steak, baked

1/3 c. brown rice

2 c. veggie stew

1 Starch

2 Meat

2 Vegetable

1 Fat

(295 calories)

1 light bun

1/3 c. Light & Life soy BBQ beef

2 c. zucchini & tomatoes

1 1/2 Starch

2 Meat

(240 calories)

2 pc. light bread

1 oz. turkey pastrami

1 oz. FF cheese

Lettuce, mustard

2 Starch

2 Meat

1 Vegetable

(305 calories)

2 light buns

2 FF turkey hot dogs

1 c. cabbage soup

Condiments

1 Starch

2 Meat

1 Fat

1 Vegetable

1 Fruit

(330 calories)

3 Tbl. pimento cheese spread

2 pc. light bread

Lettuce

2 plum tomatoes

1/2 banana

1 Starch

3 Meat

1 Vegetable

1 Fruit

2 Fat

(435 calories)

2 pc. light bread

1 1/2 oz. turkey meat

1 1/2 oz. FF cheese

Lettuce, tomoto

2 tsp. light mayonnaise

1/2 banana

2 Starch

1 Vegetable

2 Fat

1 Fruit

(335 calories)

1 1/2 oz. baked torilla chips

1/2 c. salsa

4 Tbl. guacamole

3 dates

1 1/2 Starch

1 Meat

3 Vegetable

 Fat

(300 calories)

Amy's Organics shepard's pie

1 c. garlic green beans

2 c. sweet & sour cabbage soup

3 Meat

1 Starch

1 Vegetable

1 Fruit

2 Fat

(435 calories)

2 1/4 oz. turkey sausage

1 1/2 c. sauerkraut

1 c. Amy's Organics vegetable soup

1 Tbl. RF parmesan cheese

1/2 orange

1 Tbl. flax seed, ground

2 Starch

3 Meat

1 Vegetable

1 Fruit

2 Fat

(515 calories)

1 1/2 oz. baked torilla chips

1/4 c. refried black beans

1/3 c. veggie/soy crumbles

1 oz. FF cheddar cheese

Lettuce, tomatoes, jalapenos

1/2 orange

(prepared as vegetarian nachos supreme)

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

3 oz. skinless chicken breast, baked

BBQ sauce

1 sm. baked potato

1 ear corn

1 c. watermelon

3 Tbl. FF sour cream

3 Meat

3 Starch

1 Vegetable

1 Fruit

1 Fat

(550 calories)

3 oz. tuna steak, baked

1/3 c. brown rice

1 spinach pie

1 ear corn

1 c. watermelon

1 c. cole slaw

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

2 pc. light bread

1 oz. turkey meat

1 oz. salami

1 slice FF cheese

Lettuce, tomato

1 c. Campbell's butternut squash soup

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

2 light buns

2 veggie/soy burgers

Lettuce, tomato, pickles, onions

1 c. vegetable soup

1 c. cole slaw

1/2 banana

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

Amy's Organics shepard's pie

1 chicken apple sausage

1 pc light bread

1 cheese stick

3 prunes

2 Starch

2 Meat

1 Vegetable

1 Fruit

1 Fat

(410 calories)

1 med. baked potato

1/2 c. cooked broccoli

1 oz. turkey bacon

1 oz. FF cheese

2 Tbl. FF sour cream

1 c. watermelon

(prepared as loaded baked potato )

2 Starch

1 Meat

2 Vegetable

2 Fruit

1 Fat

(435 calories)

2 spinach pie

1 oz. RF feta cheese

2 tomatoes

3 dates

3 prunes

1/3 oz. nuts

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

1/3 c. brown rice

1 Boca chicken pattie

1 light bun

2 Tbl. RF parmesan cheese

1 c. vegetable soup

1 c. watermelon

2 tsp. flax seed, ground

2 Starch

6 Meat

3 Vegetables

2 Fruit

(715 calories)

2 pita pockets

3 oz. ham

3 oz. turkey

2 slices FF cheese

Tomatoes, carrots, green peppers, onions

1 Tbl. light Ranch dressing

2 Starch

3 Meat

1 Vegetable

1 Fruit

2 Fat

(515 calories)

1 light bun

1 c. chicken broth w/ noodles

1 tuna burger, baked

1 slice FF cheese

Lettuce, tomato, onion

1/2 banana

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

1 pita pocket

3 oz. tuna burger, baked

1 slice FF cheese

Lettuce, tomato

1/2 apple

1/3 oz. nuts

2 Starch

3 Meat

1 Vegetable

1 Fruit

1 Fat

(470 calories)

1 pita pocket

3 oz. tuna burger, baked

1 slice FF cheese

Lettuce, tomato

1/2 c. peas

1 c. baby carrots

2 Starch

3 Meat

2 Vegetable

1 Fat

(435 calories)

1 sm. baked potato

3 oz. skinless chicken breast, baked

BBQ sauce

2 c. garlic green beans

12 mini toasts

2 Tbl. guacamole

2 Starch

2 Meat

1 Vegetable

(305 calories)

1 pita bread

2 Tbl. marinara sauce

10 turkey pepperoni

1 oz. light motzarella cheese, shredded

Broccoli, onions, mushrooms, green pepper

(prepared as pita pizza)

2 Starch

1 Meat

2 Vegetable

1 Fruit

(330 calories)

1 bagel

1 oz. turkey

Lettuce, tomato

1 c. asparagus

1/2 orange

1 Starch

2 Meat

2 Vegetable

1 Fat

(335 calories)

6 Melba rounds

2 oz. tuna fish

2 Tbl. light mayonnaise

1 c. baby carrots

2 Starch

3 Meat

1 Vegetable

1 Fat

(410 calories)

1 light bun

1 ear corn

1 veggie/soy burger

1 slice FF cheese

1/4 c. chick pea salad

Squash & onions

2 Starch

4 Meat

1 Vegetable

(425 calories)

2 turkey bratwurst

2 light buns

1 c. sauerkraut

Mustard, onions

Please visit the recipe page to see the recipe of any item shown as a link or click on that particular recipe.

Printable version:

 

For a printable version of this exchange menu, please visit the download page, scroll down until you reach Exchange Menu - Lunch & Dinner.


 

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All site content © 2009 by Angela Farley. All rights reserved. Visitors are encouraged to use this material for personal use or to share with others to help them reach their goals. No material shall be used for personal gain (i.e. use on another website, publication, etc.). DISCLAIMER: This site is not intended to substitute for medical advice. I'm sharing what's worked for me. If there is any doubt, you are strongly encouraged to seek the advice of a health care professional.
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