Sample exchange system meal plan

Time	Exchange pattern	Sample menu	Carbohydrate count (g)
8 am	3 carbohydrate group
	2 starch	1 English muffin	30
	1 fruit	1 1/4 cup of strawberries	15
	1 protein group	1/4 cup of cottage cheese	–
	1 fat group	1 teaspoon of margarine	–
			Total: 45
12 noon	4 carbohydrate group
	2 starch	2 slices of bread	30
	1 fruit	1 orange	15
	1 vegetable	1 cup of salad	–
	1 milk	8 ounces of skim milk	12
	3 protein group	3 ounces of chicken	–
	1 fat group	1 tablespoon of low-fat mayo	–
			Total: 57
3 pm	1 carbohydrate group
3 pm	1 fruit or 1 starch	1 apple or 6 crackers	15
			Total: 15
6 pm	4 carbohydrate group
	2 starch	1 cup of potato	30
	1 fruit	1/2 cup of fruit salad	15
	1 vegetable	1 cup of salad	–
	1 milk	8 ounces of skim milk	12
	6 protein group	6 ounces of fish	–
	1 fat group	2 tablespoons of low-fat salad dressing	–
			Total: 57
9 pm	1 carbohydrate group
	1 starch	6 crackers	15
	1 protein	2 tablespoons of peanut butter	–
			Total: 15

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