This chart can help you see how an exchange plan fits your goals and lifestyle concerns.

Exchange plans are based on creating meals with a certain amount of protein, starch and other components. Below is an example of an exchange plan menu, although it’s important to remember that there are numerous exchange meal plans available:

Breakfast (one starch; one protein; two fruit):

• Half a bagel with with ¼ cup cottage cheese and ¾ cup blueberries
  
• ¼ cup apple juice
  
• Cup of coffee

Lunch (one starch; two protein; one vegetable; one fruit; one fat):

• Tuna salad sandwich (1 slice bread, 2 ounces tuna, 1 teaspoon mayonnaise) with 1 cup tomatoes and lettuce
  
• ½ cup mixed fruit cup
  
• Cup of herbal tea
  

Dinner (two starch, two protein, three vegetable):

• 2 ounces sausage and ½ cup eggplant in ½ cup tomato sauce over 2/3 cup pasta
  
• 1 cup salad on the side
• Diet soda
  

Snacks:

• 1½ graham crackers and 1 cup milk (one starch and 1 dairy)
  
• Popcorn with no butter (one starch)