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Refresh Your Program with Meals on Your Own

Feeling like you need to refresh your menu? Are you at the point where you want to dine out or cook at home more often? Planning your own meals into your menu is a great way to liven up your week. Think outside the box, and get creative because the meal possibilities are endless when you use the simple meal structure.

Here are three easy steps and a sample meal to show you how:
1. Refer to the meal structure (see below).
2. Use Jenny’s Grocery List and the food finder in the online planner.
3. Don’t forget to add the grocery items listed on your menu. They add volume to your meals, which can help you feel more satisfied.

Meal Structure

Meal Average Calorie Range
Exchange: 1 starch, 1 meat
Exchange: 2 starch, 2 meat
Exchange: 1 starch, 3 meat, 1 fat
Exchange: 1 starch, 1 fat

1200 Calorie Menu Lunch Sample

To plan a lunch on your own, identify what you’d like to eat, figure food exchanges to match and find ways to add volume and flavor. For energy to last through the afternoon, include whole-grain carbohydrates, proteins and healthy fats.

Craving a hearty chicken wrap? Your lunch might look like this:

Your Choices Food Exchanges
1 12-inch whole-wheat tortilla2 Starch
2 oz. grilled chicken2 Meat
Sprouts, sliced cucumbers and tomatoFree
1 Tbl fat-free ranch dressing1 Limited Free
1 Garden Salad1 Vegetable (already on your menu)
1 Jenny’s Dressing or 1 Healthy Fat1 Fat (already on your menu)
Iced tea or water with lemon Free