For the most part, this plan is based on serving sizes. One serving of carbs is 15g--and each serving counts as a "choice," and I get 11 "choices" a day. One serving of protein is an ounce, one serving of fat is 5g. So, when the table says an English muffin is 2 carb choices, that means it's got about 30g carbohydrates in one muffin. You get the idea.
|Meal||Foods||Carbs: 11||Veg: 3+||Protein: 6oz||Fat: 4|
|3 Carb Choices||1T peanut butter||1||1|
|3-4 Carb Choices||1 pita||2|
|1T "skinny" tzatziki|
|1-2 Carb Choices||1/2c Special K||1|
|Dinner||2c turkey chili||2||2||0.5|
|3-4 Carb Choices||4oz roasted zucchini||1|
For the chicken, I used the marinade recipe minus the red wine vinegar--the tzatziki recipe is from another site. That, I used in a much smaller quantity than recommended because I'm lactose intolerant. A tablespoon mostly is safe, if I avoid dairy for the rest of the day!
These recipes are mostly ones I found on Pinterest, and for the ones that don't list nutrition facts, I've been using Calorie Count to figure out approximate amounts based on recipes I've found. Pretty nifty!