For a little practice, here is the carbohydrate breakdown for the four meals and two snacks I’ve had so far. Remember that my goal is 45-60 grams carb (3-4 carb portions) per meal and 15 grams carb (1 carb portion) per snack:

Monday Dinner

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3 oz meatloaf = 15 g carb (1 carb portion)

1 small dinner roll = 15 g carb (1 carb choice)

1/2 c. mashed potatoes = 15 g carb (1 carb choice)

1/3 c. cooked carrots = 7 g carb

1 c. green salad = 0 g carb

1 Tbsp light blue cheese dressing = 0 g carb

Total carbs = 52 grams carb                                                                                                              (3.5 carb portions)

 

Tuesday Breakfast
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whole wheat English muffin = 30 g carb (2 carb portions)

1 Tbsp fresh ground peanut butter = 2.5 g carb

1/2 medium banana = 15 g carb (1 carb portion)

green tea (with my awesome Mr. Tea infuser!) with Stevia = 0 g carb


Total carbs = 47.5 grams (3 carb                                                                                                      portions)

 

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Tuesday Morning Snack

3/4 oz pretzels = 15 grams carb (1 carb portion)

 

 

 

Tuesday Lunch

img_0759                                                                                                        2 slices whole wheat bread = 30 g carb (2 carb choices)
3 oz. turkey deli meat = 0 g carb

1 slice cheddar cheese = 0 g carb

2 leaves lettuce = 0 g carb

2 slices tomatoes = 0 g carb

1 Tbsp light mayo = 0 g carb

1 tsp Dijon mustard = 0 g carb

1 medium apple = 28 g carb                                                                                                               (2 carb portions)

                                                                                         Total carbs = 58 grams (4 carb portions)

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Tuesday Afternoon Snack

6 oz. light yogurt = 16 grams carb (1 carb portion)

 

 

 

 

Tuesday Dinner

img_0762

1 c. chili w/lean ground beef = 22 g carb (1.5 carb portions)

1 oz. cornbread = 15 g carb (1 carb portion)

1 c. green salad = 0 g carb

1 Tbsp light ranch dressing = 0 g carb

1 Tbsp fat free sour cream = 0 g carb

1 Tbsp Smart Balance            spread = 0 g carb

And I had plenty of carbs left so I topped it off with a square of Ghirardelli dark chocolate (7 g carb)!

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Total Carbs = 44 grams carb (3 carb portions)

So far, so good! The food has been tasty and filling, and I haven’t felt restricted. I’m loving the flexibility of this meal plan!

Comment if you have any questions about how the carb counting works (or about anything else)!


Share your thoughts, comments, feedback or questions!