Five-Day Menu Planner

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Packing your lunch during the week not only helps save money but also helps you better monitor what you put into your mouth during the day and avoid tempting workday food pitfalls. Cabot's team of Registered Dietitians has developed a five-day meal plan that takes the guesswork out of eating nutritious lunches on the go while also offering simple and realistic breakfast, snack and dinner solutions.

Breakfast	1 whole wheat English muffin with 2 Tbsp + 1 tsp reduced fat cream cheese 1 c orange juice 1 c lowfat (1%) milk
Lunch	LightenUp! Rotisserie Chicken Chili 7 (3/4 oz) whole wheat reduced fat crackers 12 sweet cherries 1 c lowfat (1%) milk
Snacks	1 6" pita with 1 oz Cabot 50% Reduced Fat Cheddar 2 c total raw carrot slices and cauliflower with 1 Tbsp reduced fat dressing 1 c lowfat (1%) milk
Dinner	4 oz salmon 1 c cooked kale with 2 tsp olive oil and 1/2 clove garlic 1 small whole wheat dinner roll

This menu plan is based on an 1800 calorie/day diet (50% Carbohydrate, 20% Protein, 30% Fat). Each complies with the DASH Diet (Dietary Approaches to Stop Hypertension) and provides the following Exchanges for Diabetes Meal Planning: 8 Starch, 8 Lean Meat, 4 Vegetable, 4 Fruit, 3 Low-Fat Milk and 4 Fat. Exchange calculations are based on the American Dietetic Association Choose Your Foods: Exchange Lists for Diabetes, 2007 http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_13961_ENU_HTML.htm.