This lunch menu is for a female endomorph body type, based on the diabetes exchange diet.
2 oz of allowed protein
2 exchange of allowed carb
2 exchange of allowed vegetable (1 = 1/2 c cooked or 1 c raw; salad greens are free);
1 exchange of allowed fat.
1.
1/c c vegetable juice cocktail (1 vegetable)
salad greens (free)
1 c raw salad vegetables (1 vegetable)
2 oz turkey or chicken salad (2 protein + 1 fat) OR
2 oz teriyaki salmon + 2 T avocado (2 protein + 1 fat) OR
2 oz grilled chicken + 6 slivered almonds (2 protein + 1 fat)
1 baked sweet potato (2 carb)
2.
sandwich made with 2 pieces of whole wheat bread (2 carb)
2 oz smoked turkey or roast beef (2 protein)
1/2 c broccoli sprouts on sandwich (1/2 vegetable)
1 T low fat mayonnaise (1 fat)
1 serving vegetable juice cocktail (1 vegetable)
1/2 c raw vegetables on salad greens (1/2 vegetable)
3.
2/3 c brown rice pasta (2 carb)
1/2 c spaghetti sauce (1 vegetable)
2 oz Italian sausage or meatballs (2 protein)
salad greens (free)
1 c raw salad vegetables (1 vegetable)
1 T salad dressing (1 fat)
4.
2/3 c brown rice (2 carb)
2 oz teriyaki or yakitori chicken (2 protein)
1 c steamed brocolli, cabbage, and carrots (2 vegetable)
10 peanuts (1 fat)
5.
qdoba or chipotle lunch
naked burrito on salad greens
2/3 c rice (2 carb)
no beans
3 oz grilled chicken (3 protein)
1 c pico salsa (1 vegetable)
2 T guacamole (1 fat)
no cheese or sour cream
1/2 c vegetable juice cocktail (1 vegetable)
