Daily Meal Plans from 1200 to 2500 Calories

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Daily Meal Plans from 1200 to 2500 Calories

The menus below have from 1,200 calories to 2,500 calories--about 55 to 58 percent from carbohydrate, 19 to 23 percent from protein and 19 to 27 percent from fat. There are three different plans in each calorie group depending on your daily milk/dairy intake. The following are the exchange lists to help you with food choices.

Each day, plan your meals using the suggested servings from each food exchange or group:

1,200 calorie daily meal plan
(includes 2 cups milk)(women only)

1,200 calorie daily meal plan
(includes 1 cup milk)(women only)

1,200 calorie daily meal plan
(includes no milk)(women only)

6 starch/bread exchanges
3 fruit exchanges
3 vegetable exchanges
2 milk/dairy exchanges (nonfat milk)
4 meat/protein exchanges (lean-medium fat)
2 fat exchanges

6 starch/bread exchanges
4 fruit exchanges
3 vegetable exchanges
1 milk/dairy exchanges (nonfat milk)
4 meat/protein exchanges (lean-medium fat)
2 fat exchanges

7 starch/bread exchanges
4 fruit exchanges
2 vegetable exchanges
0 milk/dairy exchanges (nonfat milk)
5 meat/protein exchanges (lean-medium fat)
2 fat exchanges

1,350 calorie daily food plan (includes 2 milk servings)

1,350 calorie daily food plan (includes 1 milk serving)

1,350 calorie daily food plan (includes 0-1/2 milk servings)

6 starch/bread exchanges
4 fruit exchanges
2 vegetable exchanges
2 milk/dairy exchanges (nonfat milk)
5 meat/protein exchanges (lean-medium fat)
3 fat exchanges

7 starch/bread exchanges
4 fruit exchanges
2 vegetable exchanges
1 milk/dairy exchanges (nonfat milk)
5 meat/protein exchanges (lean-medium fat)
3 fat exchanges

7 starch/bread exchanges
4 fruit exchanges
3 vegetable exchanges
0-1/2 milk/dairy exchanges (nonfat milk)
5 meat/protein exchanges (lean-medium fat)
3 fat exchanges

1,500 calorie daily food plan (includes 2 milk servings)

1,500 calorie daily food plan (includes 1 milk serving)

1,500 calorie daily food plan (includes 0 milk servings)

7 starch/bread exchanges
4 fruit exchanges
3 vegetable exchanges
2 milk/dairy exchanges (nonfat milk)
5 meat/protein exchanges (lean-medium fat)
4 fat exchanges

8 starch/bread exchanges
4 fruit exchanges
2 vegetable exchanges
1 milk/dairy exchanges (nonfat milk)
6 meat/protein exchanges (lean-medium fat)
3 fat exchanges

9 starch/bread exchanges
4 fruit exchanges
3 vegetable exchanges
0 milk/dairy exchanges
6 meat/protein exchanges (lean-medium fat)
3 fat exchanges

1,700 calorie daily food plan (includes 2 milk servings)

1,700 calorie daily food plan (includes 1 milk serving)

1,700 calorie daily food plan (includes 0-1/2 milk servings)

8 starch/bread exchanges
5 fruit exchanges
3 vegetable exchanges
2 milk/dairy exchanges (1% milk)
6 meat/protein exchanges (lean-medium fat)
3 fat exchanges

9 starch/bread exchanges
5 fruit exchanges
3 vegetable exchanges
1 milk/dairy exchanges (1% milk)
6 meat/protein exchanges (lean-medium fat)
3 fat exchanges

9 starch/bread exchanges
5 fruit exchanges
3 vegetable exchanges
0-1/2 milk/dairy exchanges (1% milk)
7 meat/protein exchanges (lean-medium fat)
3 fat exchanges

1,900 calorie daily food plan (includes 2 milk servings)

1,900 calorie daily food plan (includes 1 milk serving)

1,900 calorie daily food plan (includes 1/2 milk servings)

9 starch/bread exchanges
6 fruit exchanges
2 vegetable exchanges
2 milk/dairy exchanges (1% milk)
7 meat/protein exchanges (lean-medium fat)
4 fat exchanges

10 starch/bread exchanges
6 fruit exchanges
2 vegetable exchanges
1 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
4 fat exchanges

10 starch/bread exchanges
7 fruit exchanges
2 vegetable exchanges
1/2 milk/dairy exchanges (1% milk)
7 meat/protein exchanges (lean-medium fat)
4 fat exchanges

2,100 calorie daily food plan (includes 2 1/2 milk servings)

2,100 calorie daily food plan (includes 1 milk serving)

2,100 calorie daily food plan (includes 1/2 milk servings)

10 starch/bread exchanges
5 fruit exchanges
3 vegetable exchanges
2 1/2 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
5 fat exchanges

11 starch/bread exchanges
6 fruit exchanges
4 vegetable exchanges
1 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
5 fat exchanges

11 starch/bread exchanges
6 fruit exchanges
4 vegetable exchanges
1/2 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
6 fat exchanges

2,300 calorie daily food plan (includes 3 milk servings)

2,300 calorie daily food plan (includes 1 milk serving)

2,300 calorie daily food plan (includes 0 milk servings)

2,500 calorie daily food plan (includes 3 milk servings)

2,500 calorie daily food plan (includes 1 milk serving)

2,500 calorie daily food plan (includes 0 milk servings)

11 starch/bread exchanges
6 fruit exchanges
4 vegetable exchanges
3 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
5 fat exchanges

13 starch/bread exchanges
6 fruit exchanges
4 vegetable exchanges
1 milk/dairy exchanges (1% milk)
7 meat/protein exchanges (lean-medium fat)
7 fat exchanges

13 starch/bread exchanges
7 fruit exchanges
4 vegetable exchanges
0 milk/dairy exchanges
7 meat/protein exchanges (lean-medium fat)
7 fat exchanges

12 starch/bread exchanges
7 fruit exchanges
4 vegetable exchanges
3 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
6 fat exchanges

13 starch/bread exchanges
8 fruit exchanges
4 vegetable exchanges
1 milk/dairy exchanges (1% milk)
8 meat/protein exchanges (lean-medium fat)
8 fat exchanges

13 starch/bread exchanges
8 fruit exchanges
5 vegetable exchanges
0 milk/dairy exchanges
9 meat/protein exchanges (lean-medium fat)
8 fat exchanges