400 Calorie Meals
Crackers and Tuna
12 Whole Wheat Crackers.
4 Tablespoons Tuna with Tomatoes, Onions, Peppers Sauted in 1 Teaspoon Oil.
Beverage made with 4 Ounces Low Fat Liquid Milk OR 4 ounces soya milk OR 6 Ounces Almond
Milk OR 2 Ounces Low Fat Evaporated Milk.
1 Teaspoon Sugar or honey (optional).
Turkey Sandwich
2 slices toast.
3 ounce lean turkey slices.
Lettuce, tomatoes, peppers, onions.
1 teaspoon fat (1 teaspoon margarine or mayonnaise or 1 ounce avocado)
Beverage made with 4 Ounces Low Fat Liquid Milk or Soya Milk OR 6 Ounces Almond
Milk OR 2 Ounces Low Fat Evaporated Milk.
1 Teaspoon Sugar or honey (optional).
Oatmeal and Raisins
4 Tablespoons raw rolled or steel cut oats.
2 Tablespoons Raisins.
1 Tablespoon seeds (flaxseed, pumpkin, sunflower, sesame).
8 Ounces Soya or Almond or 4 ounces low fat liquid milk
1 teaspoon sugar or honey.
1 Tablespoon protein powder (15 grams protein).
Other Cereals : Sago, Cornmeal, Cream of Wheat
4 tablespoons raw cereal.
1 fruit of choice .
8 ounces Almond milk or Soya Milk or 4 ounces
low fat liquid milk.
1 tablespoon seeds.
1 teaspoon sugar ( optional).
1 tablespoon protein powder (15g protein).
Banana Nut Oats
2 Tablespoons raw rolled or steel cut oats.
1 Banana.
ounce nuts (5 Almonds).
8 Ounces Skimmed Liquid Milk OR 8 Ounces Almond Milk + 1 tablespoon
protein powder (15 g protein) OR 6 Ounces soya Milk+ 1 tablespoon protein
powder (15 g protein).
Whole Wheat Wraps
2, 6 inches whole wheat wrap or 1, 12 inches whole wheat wrap
3 ounces lean meat of choice.
Shredded Vegetables.
2 Teaspoon garlic sauce.
Glass unsweetened juice .
Bagel and Cream Cheese
1 Whole-Wheat or Multi Grain Bagel
3 ounces Fat Free Cream Cheese
Lettuce and tomatoes
Cup unsweetened fruit Juice.
Bagel and Lean Meats
1 Whole-Wheat or Multi Grain Bagel.
3 ounces low fat sandwich meats.
Lettuce and tomatoes.
1 tablespoon low fat mayonnaise.
Cup unsweetened fruit Juice.
__________________________________________________________________________________________________
BBQ Chicken Sandwich
1 small whole wheat bun.
2 ounce leftover roast chicken.
1 cup vegetable mix (lettuce, tomatoes, pineapples onions).
1 ounce avocado.
Beverage made with 4 Ounces Low Fat Liquid Milk or 8 Ounces Soya OR Almond Milk OR 2 Ounces Low Fat
Evaporated Milk.
Egg Salad
2 boiled egg peeled and chopped
2 tablespoons finely diced celery, lettuce and tomato slices
1 tablespoon low-fat mayonnaise
1 teaspoons Dijon mustard
1 teaspoon chopped chive
Freshly ground pepper, to taste.
Serve with 2 slices multigrain toast OR 12 multigrain crackers.
4 ounces unsweetened juice.
Sada Roti and Veg
of a 6 inch whole-wheat or multigrain Sada roti.
1 pot spoon vegetable choka.
1 boiled egg (whole) or 4 egg whites.
Beverage made with 4 Ounces Skimmed Liquid Milk or Soya Milk OR 6 ounces Almond Milk and a fruit of choice.
1 teaspoon sugar (optional).
Sada Roti and Veg
of a 6 inch whole-wheat or multigrain Sada roti.
2 pot spoon vegetable choka.
1 teaspoon fat in cooking.
Beverage made with 8 ounces Almond Milk+2 Teaspoon protein Powder (10 grams protein) or 6 ounces low fat liquid
milk OR 6 ounces soya milk + 1 teaspoon protein powder (5 g protein) or 8 ounces skimmed milk.
1 teaspoon sugar (optional).
Pasta Salad
1 cup cooked pasta
3 ounces stripped turkey breast.
2 tablespoon low fat mayonnaise or sour cream.
cup peas and carrots.
cup fruit unsweetened juice OR 1 fruit of choice.
__________________________________________________________________________________________________
Pasta and Fish
1 cup whole wheat pasta.
1 slice baked fish (3 ounces).
1 cup mixed vegetables.
cup fruit unsweetened juice OR 1 fruit of choice.
_______________________________________________________________________________________________
Peas and Rice
1 cup rice ( Basmatie white or brown or any other brown rice or
substitute like quinoa) .
cup peas or beans .
1 small chicken leg (1-2 ounces).
Vegetable salad.
Blue Food
1 cup ground provisions.
3 Ounces Stewed fish with vegetables cooked in 1 teaspoon fat.
cup fruit unsweetened juice OR 1 fruit of choice.
__________________________________________________________________________________________________
Fish and Potatoes
cup garlic mashed potatoes or garlic potatoes.
3 ounces salmon fillet.
1 cup steamed vegetables.
2 teaspoons fat in cooking.
__________________________________________________________________________________________
Chicken Salad with corn and avocado
2 cups salad vegetables
1 cup corn
3 ounces grilled chicken breast
4 ounces pineapple cubes or 2 Tablespoon raisins
1 Tablespoon Low fat salad dressing or 1 tablespoon seeds or 1 sliver avocado
Peleau
2 Cups Peleau
Green salad
cup fruit unsweetened juice OR 1 fruit of choice.
Create your OWNBreakfast or Dinner!!!!
Food Group
Staple
Vegetable or Fruit
Milk or Substitute
Food From Animal- Meat
Fat
Protein Powder
Sweets
Choices
2
1
2
1
4 ounces low fat liquids milk or 8 ounces Almond Milk or Soya milk
2 Lean
1
0
1
2
1.5
1 Tablespoon
1
Create your OWNLunch!!!!
Food Group
Staple
Legumes
Food From Animal- Meat
Vegetable
Fruit
Fat
Sweets
Choices
2
0
2.5 Lean
1
1
1
0
2
1
2 Lean
1
0
1
1
2
0
3 Very Lean
1
0
2
1
Note: Refer to Exchange List to get the choices
Prepared by Niala Sookhoo (RD) 2015.
