You find seven themes for dinner 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.
| Dinner 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 Meat-free meal |
3 ounces baked tofu 1/2 teaspoon soy sauce 1 teaspoon toasted sesame oil 2/3 cup cooked quinoa 10 spears asparagus with 1 teaspoon olive oil, lemon juice 2 cups lettuce 2 teaspoons salad dressing
Total: 33 grams carb 388 calories |
To the base menu add: 1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter
Total: 48 grams carb 510 calories |
To the base menu add: 1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter + Small apple
Total: 63 grams carb 570 calories |
Add slices of radish, onion, cucumber, or purple cabbage to your salad. Trade out the apple for any fruit portion in Appendix A. Cook grain in vegetable broth for added flavor. Opt for flavored vinegar rather than salad dressing if desired. Low-sodium soy sauce is an option. |
| Tuesday South of the border |
4 ounces grilled skinless chicken (sliced) 1 small 6-inch corn tortilla 1/2 cup chopped stir-fried onions and bell pepper 1 tablespoon grated cheese 1 tablespoon guacamole 2 teaspoons low-fat sour cream 1/2 cup diced mango
Total: 30 grams carb 420 calories |
To the base menu add: 1/2 cup black beans
Total: 45 grams carb 535 calories |
To the base menu add: 1/2 cup black beans + 1 small 6-inch corn tortilla
Total: 60 grams carb 605 calories |
You can use fish or lean beef rather than chicken. Spice it up as desired using garlic, chilies, and hot sauce. If you’re watching your fats, opt for fat-free sour cream and reduced-fat cheese. 1 cup of papaya has the same carb count as 1/2 cup mango, so you can swap.
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| Wednesday Asian cuisine |
4 ounces lean beef or pork, sautéed with garlic, 1 sliced green onion, and 1 cup chopped broccoli 2/3 cup cooked brown rice 1 teaspoon soy sauce 1 teaspoon sesame oil 1 teaspoon chili paste Total: 34 grams carb 400 calories |
To the base menu add: 1 medium orange
Total: 47 grams carb 460 calories |
To the base menu add: 1 medium orange + bf1/3 cup cooked brown rice Total: 61 grams carb 540 calories |
Trade out the orange for any equivalent fruit portion. Try bok choy or Chinese greens rather than broccoli for variety. Add mung bean sprouts. Low-sodium soy sauce is an option. |
| Thursday Italian inspired |
2/3 cup cooked whole-grain spaghetti 1/2 cup marinara sauce, no sugar added 3 ounces turkey meatballs (check labels to see whether the product contains any carb) 1 tablespoon grated parmesan cheese 3/4 cup steamed green beans Total: 45 grams carb 450 calories |
To the base menu add: 1/3 cup cooked whole-grain spaghetti Total: 60 grams carb 530 calories |
To the base menu add: 1/3 cup cooked whole-grain spaghetti + 17 small grapes Total: 75 grams carb 590 calories |
Add a leafy green salad with olive oil and balsamic vinegar. You can try vegetarian meatballs. |
| Friday Catch of the day |
4 ounces cooked salmon Kale salad with 2 cups chopped kale and 2/3 cup cooked farro grain, 2 teaspoons olive oil, and 1 teaspoon vinegar Total: 41 grams carb 514 calories |
To the base menu add: Dinner roll (whole wheat, small) with 1 teaspoon butter Total: 56 grams carb 634 calories |
To the base menu add: Dinner roll (whole wheat, small) with 1 teaspoon butter + 1-1/4 cups cut strawberries Total: 71 grams carb 694 calories |
Salmon may be baked, grilled, or poached. You can switch to any type of fish. Lemon juice may be used as desired. You can add minced bell pepper, celery, and onions to the kale salad if desired (they add minimal carb). You can swap the kale for any leafy greens and season the salad as desired with pepper, herbs, and garlic. You can have watermelon instead of the strawberries. You can substitute quinoa or brown rice for the farro. |
| Saturday Southern comfort |
4 ounces cooked chicken breast or thigh (skinless) 1/2 cup mashed potatoes 2 tablespoons gravy 2-inch cube of cornbread (1-1/2 ounces) with 1 teaspoon butter 1/2 cup boiled or steamed collard greens Total: 35 grams carb 450 calories |
To the base menu add: 1/2 cup black-eyed peas Total: 42 grams carb 540 calories |
To the base menu add: 1/2 cup black-eyed peas + 1 medium peach Total: 60 grams carb 600 calories |
Roast or bake chicken instead of frying. You can cook it with the skin on, but remove skin before eating. Try reduced-fat margarine or a “light” version. Skim fat before making gravy or buy low-fat, premade gravy. |
| Sunday Stuffed peppers |
1 large bell pepper, seeded, steamed but firm 1/2 cup cooked lean ground beef or turkey Stir in 1/3 cup water, 2 tablespoons of tomato paste, and 1/2 teaspoon Italian seasoning. Add in 1/3 cup cooked brown rice. Simmer all; stuff into pepper. 1 slice of bread (whole wheat) with 1 teaspoon butter Total: 36 grams carb 397 calories |
To the base menu add: 1/2 cup legumes such as navy beans or kidney beans Total: 50 grams carb 509 calories |
To the base menu add: 1/2 cup legumes such as navy beans or kidney beans + 1 cup melon such as honeydew or cantaloupe Total: 65 grams carb 569 calories |
Swap the meat for vegetarian crumbles if desired. Chop celery, onion, and garlic and simmer with the ground protein. Adjust seasonings as desired. Add a leafy green salad if desired, with balsamic vinegar.
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