Refresh Your Program with a Meal on Your Own
Feeling like you need to refresh your menu? Are you at the halfway point in your weight loss journey where you want to dine out or cook at home more often? Planning your own meals into your menu using our Meal On Your Own meal structure is a great way to stay on top of your weight loss goals.
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. Use Fresh & Free Additions to add satisfaction and personalization to your meals.
Meal Structure (for a 1200 calorie menu plan)
|Meal||Average Calorie Range|
| Breakfast |
Exchange: 1 starch, 1 protein, 1 fruit, 1 milk
| Lunch |
Exchange: 2 starch, 2 protein, 2 veg, 1 fat
| Dinner |
Exchange: 1 starch, 2 veg, 3 protein, 1 fat
| Snack |
Exchange: 1 starch, 1 fat
1200 Calorie Menu Lunch SampleTo plan a lunch on your own, identify what you’d like to eat, figure food choices (exchanges) to match and find ways to add quantity 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 tortilla||2 Starch|
|2 oz. grilled chicken||2 Protein|
|Sprouts, sliced cucumbers and tomato||Free|
|1 Tbl fat-free ranch dressing||1 Limited Free|
|2 cups Garden Salad||2 Vegetables|
|1 Jenny Craig Dressing||1 Fat|
|Iced tea or water with lemon||Free|