For a little practice, here is the carbohydrate breakdown for the four meals and two snacks I’ve had so far. Remember that my goal is 45-60 grams carb (3-4 carb portions) per meal and 15 grams carb (1 carb portion) per snack:
Monday Dinner
3 oz meatloaf = 15 g carb (1 carb portion)
1 small dinner roll = 15 g carb (1 carb choice)
1/2 c. mashed potatoes = 15 g carb (1 carb choice)
1/3 c. cooked carrots = 7 g carb
1 c. green salad = 0 g carb
1 Tbsp light blue cheese dressing = 0 g carb
Total carbs = 52 grams carb (3.5 carb portions)
Tuesday Breakfast
whole wheat English muffin = 30 g carb (2 carb portions)
1 Tbsp fresh ground peanut butter = 2.5 g carb
1/2 medium banana = 15 g carb (1 carb portion)
green tea (with my awesome Mr. Tea infuser!) with Stevia = 0 g carb
Total carbs = 47.5 grams (3 carb portions)
Tuesday Morning Snack
3/4 oz pretzels = 15 grams carb (1 carb portion)
Tuesday Lunch
2 slices whole wheat bread = 30 g carb (2 carb portions) 3 oz. turkey deli meat = 0 g carb
1 slice cheddar cheese = 0 g carb
2 leaves lettuce = 0 g carb
2 slices tomatoes = 0 g carb
1 Tbsp light mayo = 0 g carb
1 tsp Dijon mustard = 0 g carb
1 medium apple = 28 g carb (2 carb portions)
Total carbs = 58 grams (4 carb portions)
Tuesday Afternoon Snack
6 oz. light yogurt = 16 grams carb (1 carb portion)
Tuesday Dinner
1 c. chili w/lean ground beef = 22 g carb (1.5 carb portions)
1 oz. cornbread = 15 g carb (1 carb portion)
1 c. green salad = 0 g carb
1 Tbsp light ranch dressing = 0 g carb
1 Tbsp fat free sour cream = 0 g carb
1 Tbsp Smart Balance spread = 0 g carb
And I had plenty of carbs left so I topped it off with a square of Ghirardelli dark chocolate (7 g carb)!
Total Carbs = 44 grams carb (3 carb portions)
So far, so good! The food has been tasty and filling, and I haven’t felt restricted. I’m loving the flexibility of this meal plan!
Comment if you have any questions about how the carb counting works (or about anything else)!