This weekly menu is designed to illustrate how to achieve variety in food choices, yet consistency in carb intake. You find seven themes for lunches with three carb-range options. Carb and calorie counts are noted for each menu. The main carb-containing foods are in bold font, and the grams of fiber have been subtracted from the total carb count. The portion sizes in the base menus provide 30–45 grams of carb per meal. Tips for incremental carb portion add-ons boost the carb count to achieve 45–60 grams of carb and 60–75 grams of carb. If you choose to eat more than 75 grams of carb, you can add items as needed.
Healthy food options are encouraged, such as choosing lean proteins and lower-fat cooking methods. When portioning your proteins, aim for a serving size that is about the same size as the palm of your own hand. If you desire bigger lunches, start your meal with a leafy green salad with your choice of cut, crunchy vegetables. If you're cutting down on your intake of fats, you can opt for reduced-fat salad dressings. Spritzing on salad oil with a spray bottle is another easy way to control how much oil you use. You can purchase separate bottles for vinegar and oil, or you can blend the two in the same bottle. Use herbs and spices as desired, but little or no salt (especially if you have high blood pressure).
| Lunch Menus | BASE MENU 30–45 Grams Carb per Meal | 45–60 Grams Carb per Meal | 60–75 Grams Carb per Meal | Healthy Tips and Options |
| Monday Middle Eastern falafel sandwich |
1/2 whole-wheat pita bread 2 falafel patties 1 tablespoon hummus Chopped lettuce, as desired 1 tablespoon diced tomato 1 tablespoon diced cucumber 1 tablespoon chopped onion Drizzle with tahini dressing (see the far-right column) Total: 32 grams carb 282 calories |
To the base menu add: 3/4 cup tabbouleh Total: 46 grams carb 406 calories |
To the base menu add: Double the ingredients in the base menu to make 1 whole pita. Total: 64 grams carb 564 calories |
Recipe for tahini dressing: 1 teaspoon tahini 1 teaspoon lemon juice 1 teaspoon tablespoon water 1/4 teaspoon garlic (minced or dry) Use warm water to assist in blending. Read labels for carb and calorie info as brands of tabbouleh vary. This example is 1/2 cup bulgur, 1/3 cup parsley, 1 teaspoon oil, and 2 teaspoons lemon juice. |
| Tuesday Nicoise salad |
3 cups lettuce 1 hard-boiled egg 1/2 cup tuna 1/2 cup cooked green beans 1/2 cup boiled red potatoes 1 small tomato 4 black olives Dressing: Blend 1 tablespoon olive oil, 2 teaspoons vinegar, herbs of choice, and black pepper 1 slice whole-grain bread (about 1 ounce) Total: 35 grams carb 510 calories |
To the base menu add: 17 small grapes (or 1 small peach) Total: 50 grams carb 570 calories |
To the base menu add: 17 small grapes (or 1 small peach) + 1/2 cup garbanzo beans Total: 66 grams carb 675 calories |
Place the lettuce on a dinner-sized plate, cut up the remaining vegetables into bite-sized pieces and arrange them on top of the lettuce, add the tuna and egg, and then drizzle with the blended vinegar and oil, herbs, and black pepper. Optional: Add sliced red onion, bell pepper, and radishes. Optional: Add 1/4 teaspoon mustard to the dressing. Buy tuna packed in water; drain before using. |
| Wednesday Turkey wrap |
1 medium 8-inch whole-wheat flour tortilla 2 tablespoons light cream cheese, softened 6 thin slices of deli turkey (2 ounces) 1/2 cup shredded carrot 2 lettuce leaves 1/4 cup minced tomato 1 green onion, sliced Total: 32 grams carb 276 calories |
To the base menu add: 2 clementines Total: 47 grams carb 346 calories |
To the base menu add: 2 clementines + 1/2 cup canned three-bean salad Total: 62 grams carb 426 calories |
Spread the cream cheese over the entire tortilla. Arrange the turkey and vegetables on top. Roll tightly. Slice in half. Opt for spinach leaves rather than lettuce. If desired, add sliced mushrooms or thinly sliced cucumber. If you want to make three-bean salad at home, the ratio is about 1/4 cup kidney beans, 1/4 cup garbanzo beans, and 1/4 cup cooked green beans with 1 tablespoon of Italian salad dressing. |
| Thursday Rice bowl |
2/3 cup cooked brown rice Stir-fry using: 1 tablespoon oil 4 ounces lean meat or tofu 1/2 cup broccoli 1/4 cup onion 6 mushrooms 1/2 teaspoon garlic 1/4 teaspoon pepper Finish with 1/4 cup low-sodium broth and 1 teaspoon low-sodium soy sauce. Heat to simmer and serve over the rice. Total: 38 grams carb 438 calories |
To the base menu add: 3/4 cup pineapple Total: 53 grams carb 500 calories |
To the base menu add: 3/4 cup pineapple + 1/3 cup cooked brown rice Total: 68 grams carb 567 calories |
You may substitute green beans or bok choy for the broccoli. Optional: Add 1 tablespoon wine or 1 teaspoon peanut butter to the simmer sauce. Optional: Top with sliced green onion. Optional: Drizzle with toasted sesame oil or chili oil. |
| Friday Pasta salad |
1 cup cooked pasta Chop and mix: 1/4 cup yellow bell pepper 1/4 cup zucchini 1 small tomato 1 tablespoon onion 6 black olives 2 ounces cubed, fresh mozzarella 2 tablespoons Italian salad dressing Total: 42 grams carb 468 calories |
To the base menu add: 1-1/4 cups strawberries Total: 55 grams carb 534 calories |
To the base menu add: 1-1/4 cups strawberries + 1/2 cup white kidney beans (cannellini) Total: 70 grams carb 644 calories |
Any pasta shape will work; I recommend small shells. Try whole-wheat pasta. Optional: Add cut cucumber, broccoli, or mushrooms. Onions may be red, yellow, or green, and bell pepper can be any color. Mix the beans into the pasta salad. You may substitute red kidney beans for white beans. |
| Saturday Beef burgers |
Whole-wheat hamburger bun 3-ounce beef patty, 95% lean 1 slice cheese Lettuce leaf Sliced tomato Sliced onion Sliced dill pickle 1 teaspoon mayonnaise 1 teaspoon ketchup 1/2 teaspoon mustard 1 ounce baked potato chips Total: 45 grams carb 471 calories |
To the base menu add: 1-1/4 cups diced watermelon
Total: 60 grams carb 521 calories |
To the base menu add: 1-1/4 cups diced watermelon + 1/3 cup baked beans Total: 75 grams carb 600 calories |
You may substitute a chicken breast, salmon patty, or veggie burger for the beef. Opt for reduced-fat cheese or reduced-fat mayonnaise. Add a leafy green side salad if desired. |
| Sunday Soup and sandwich
|
Grilled cheese sandwich: 2 slices whole-wheat bread 2 slices cheese (sandwich size, 1.5 ounces total) 2 teaspoons light margarine or light mayonnaise Assemble sandwich with cheese inside and spread on outside. Grill in pan until golden on both sides. 1 cup light-sodium tomato soup Total: 45 grams carb 435 calories |
To the base menu add: 1 small apple Total: 60 grams carb 495 calories |
To the base menu add: 1 small apple + 1/3 cup cooked white or brown rice (Add cooked rice to the soup to make tomato rice soup.) Total: 75 grams carb 565 calories |
Optional: Add 2 ounces lean ham to the sandwich. Opt for reduced-fat, 2% milk cheeses. Optional: Thinly slice tomatoes and onions and insert into sandwich prior to grilling. Add a leafy green side salad if desired. |