Sample Exchange Plan Menu
Exchange plans are based on creating meals with a certain amount of protein, starch and other components. Below is an example of an exchange plan menu, although it’s important to remember that there are numerous exchange meal plans available:
Breakfast (one starch; one protein; two fruit):
* Half a bagel with with ¼ cup cottage cheese and ¾ cup blueberries
* ¼ cup apple juice
* Cup of coffee
Lunch (one starch; two protein; one vegetable; one fruit; one fat):
*Tuna salad sandwich (1 slice bread, 2 ounces tuna, 1 teaspoon mayonnaise) with 1 cup tomatoes and lettuce
*½ cup mixed fruit cup
* Cup of herbal tea
Dinner (two starch, two protein, three vegetable):
*2 ounces sausage and ½ cup eggplant in ½ cup tomato sauce over 2/3 cup pasta
*1 cup salad on the side
*Diet soda
Snacks:
*1½ graham crackers and 1 cup milk (one starch and 1 dairy)
*Popcorn with no butter (one starch)