Food choices

NONSTARCHY VEGETABLES (choose up to 5 servings)

Be sure to select enough servings to fill half of your plate.

CARBS (choose up to 4 servings)

Keep in mind sweet drinks count in the carb total.

PROTEIN (choose 1 portion)

BEVERAGE (optional)

FAT (optional)

Artichoke hearts ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/artichoke_hearts_plate.png
Asparagus ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/asparagus_plate.png /content/dam/planninghealthymeals/hmp-images/asset-2-1.png /content/dam/planninghealthymeals/hmp-images/asset-2-1.png /content/dam/planninghealthymeals/hmp-images/asset-2-1.png /content/dam/planninghealthymeals/hmp-images/asset-2-1.png
Baby corn ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/baby_corn_plate.png
Bamboo shoots ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/bamboo_shoots_plate.png
Bean sprouts ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/bean_sprouts_plate.png
Beans, green/yellow ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/beans_green_yellow_plate.png
Broccoli ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/broccoli_plate.png
Brussels sprouts ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/brussels_sprouts_plate.png
Cabbage ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/cabbage_plate.png
Carrots ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/carrots_plate.png
Cauliflower ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/cauliflower_plate.png
Celery ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/celery_plate.png
Chayote ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/chayote_plate.png
Collard greens ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/collard_greens_plate.png
Cucumber ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/cucumber_plate.png
Eggplant ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/eggplant_plate.png
Green onions, scallions ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/scallions_plate.png
Kale ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/kale_plate.png
Leeks ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/leeks_plate.png
Lettuce, green leaf ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/lettuce_plate.png
Mixed nonstarchy veg ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/mixed_veg_plate.png
Mushrooms, fresh ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/mushrooms_plate.png
Okra ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/okra_plate.png
Onions ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/yellow_onion_plate.png
Pea pods ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/pea_pods_plate.png
Peppers ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/peppers_plate.png
Radishes ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/radishes_plate.png
Salad greens ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/salad_greens_half_plate.png
Sauerkraut ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/sauerkraut_plate.png
Soybean sprouts ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/soybean_sprouts_plate.png
Spinach ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/spinach_plate.png
Squash, summer ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/crookneck_squash_plate.png
Tomato ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/tomatoes_plate.png
Turnips ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/turnips_plate.png
Water chestnuts ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/water_chestnuts_plate.png
Zucchini ½ or 1 cup
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/zucchini_plate.png

Each serving selected is ½ cup of cooked or 1 cup of raw vegetables that equals 5 grams of carbs.

Breads
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- Bagel ¼ (1 oz)
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- Bread, reduced-calorie 2 slices
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- Bread, white 1 slice (1 oz)
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- Bread, whole-grain 1 slice (1 oz)
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- Bread, pumpernickel 1 slice (1 oz)
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- Bread, rye 1 slice (1 oz)
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- Bun, hot dog ½ (1 oz)
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- Bun, hamburger ½ (1 oz)
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- English muffin ½
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- Pancake 1 (4 in)
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- Pita ½ (of 6 in)
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- Roll, plain 1 small (1 oz)
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- Taco shell 2 shells (5 in)
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- Tortilla, corn, flour 1 (6 in)
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- Waffle 1 square (4 in)
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Cereals & grains
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- Bran, dry, wheat ½ cup
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- Cereals, puffed 1½ cups
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/30g-carbs/cereal_puffed_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/cereal_puffed_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/30g-carbs/cereal_puffed_full_plate.png
- Cereals, sugar-coated ½ cup
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- Cereals, unsweetened ¾ cup
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- Couscous ⅓ cup
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- Granola ¼ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/granola_regular_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/granola_regular_plate.png
- Grits, cooked ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/30g-carbs/grits_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/grits_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/30g-carbs/grits_full_plate.png
- Oatmeal, cooked oats ½ cup
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- Pasta, cooked ⅓ cup
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- Rice, white cooked ⅓ cup
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- Rice, brown cooked ⅓ cup
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- Shredded wheat, plain ½ cup
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- Wild rice, cooked ⅓ cup
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Crackers & snacks
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- Animal crackers 8
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- Cookies, chocolate chip 2 cookies
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/chocolate_chip_cookie_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/chocolate_chip_cookie_plate.png
- Crackers, round 6
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- Crackers, Saltine-type 6
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- Crackers, filled 3
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- Crackers, whole-wheat 2-5
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- Graham crackers 3 (2½-in square)
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- Oyster crackers 20
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- Pita chips, fat-free 15-20
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- Popcorn 3 cups
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- Potato chips, fat-free 15-20
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- Potato chips, baked 15-20
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- Potato chips, regular 9-13
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- Pretzels ¾ oz
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- Rice cakes 2 (4 in)
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- Tortilla chips, fat-free 15-20
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- Tortilla chips, regular 9-13
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Fruit
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- Apple, unpeeled, small 1 (4 oz)
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- Applesauce, unsweetened ½ cup
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- Apricots, whole 4 (5½ oz)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/apricots_whole_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/apricots_whole_plate.png
- Banana ½ (4 oz)
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- Blackberries ¾ cup
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- Blueberries ¾ cup
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- Cantaloupe, small ⅓ (1 cup)
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- Cherries 12 (3 oz)
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- Dates 3
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- Dried fruits 2 Tbsp
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- Figs, fresh or dried 1½
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/figs_fresh_dried_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/figs_fresh_dried_plate.png
- Fruit juice ½ cup
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- Grapefruit, large ½ (11 oz)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/grapefruit_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/grapefruit_plate.png
- Grapes, small 17 (3 oz)
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- Honeydew melon 1 slice (1 cup)
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- Kiwi 1 (3½ oz)
  /content/dam/planninghealthymeals/hmp-images/kiwi_plate.svg /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/kiwi_plate.png
- Mango, small ½ fruit ( ½ cup)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/mango_small_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/mango_small_plate.png
- Nectarine, small 1 (5 oz)
  /content/dam/planninghealthymeals/hmp-images/nectarine_plate.svg /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/nectarine_plate.png
- Orange, small 1 (6½ oz)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/carbs/orange_small_menu.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/orange_small_plate.png
- Papaya ½ (1 cup)
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- Peaches, medium 1 (6 oz)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/peaches_medium_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/peaches_medium_plate.png
- Pears ½ cup (4 oz)
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- Pineapple ¾ cup
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- Plums, small 3
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- Prunes 2 (5 oz)
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- Raspberries 1 cup
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- Strawberries, whole 1¼ cups
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- Tangerines, small 2 (8 oz)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/tangerines_small_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/tangerines_small_plate.png
- Watermelon 1 slice (1¼ cups)
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Milk & yogurts
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/carbs/milk-and-yogurt.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/milk_half_plate.png
- Almond milk 1 cup
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- Buttermilk 1 cup
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- Chocolate milk ½ cup
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- Evaporated milk ½ cup
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- Ice cream ½ cup
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- Milk 1 cup
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- Oat milk 1 cup
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- Soy milk 1 cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/soy_milk_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/soy_milk_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/30g-carb-bevs/soy_milk_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/soy_milk_full_mobile@2x.png
- Yogurt, plain 1 cup
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Starchy vegetables
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/nonstarchy/carrots_plate.png
- Baked beans ⅓ cup
  /content/dam/planninghealthymeals/hmp-images/baked_beans_plate.svg /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/baked_beans_plate.png
- Black beans, cooked ½ cup
  /content/dam/planninghealthymeals/hmp-images/black_beans_cooked_plate.svg /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/black_beans_cooked_plate.png
- Corn on cob, large ½ cup
  /content/dam/planninghealthymeals/hmp-images/corn_on_cob_plate.svg /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/corn_on_the_cob_plate.png
- Garbanzo beans, cooked ½ cup
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- Kidney beans, cooked ½ cup
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- Lentils, cooked ½ cup
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- Lima beans, cooked ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/lima_beans_cooked_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/lima_beans_cooked_plate.png
- Mixed w/corn, peas, pasta 1 cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/mixed_corn_peas_pasta_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/mixed_corn_peas_pasta_plate.png
- Pasta sauce 1 cup
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- Pinto beans, cooked ½ cup
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- Peas, green ½ cup
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- Potato, baked w/ skin ¼ large (3 oz)
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- Potato, boiled ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/potato_boiled_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/potato_boiled_plate.png
- Potato, mashed w/milk, fat ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/potato_mashed_w_milk_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/potato_mashed_w_milk_plate.png
- Potato, fries, baked 1 cup (2 oz)
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- Pumpkin, can, no sugar 1 cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/pumpkin_can_no_sugar_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/pumpkin_can_no_sugar_plate.png
- Squash, acorn, winter 1 cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/squash_winter_acorn_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/squash_winter_acorn_plate.png
- Squash, butternut 1 cup
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- Tomato puree ¼ cup
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- White beans, cooked ½ cup
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- Yam, sweet potato, plain ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/yam_sweet_potato_plain_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/carbs-foods/15g-carbs/yam_sweet_potato_plain_plate.png
Sugary drinks
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_carbs_sugary_drinks.png
- Fruit juice ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/carbs/fruit_juice_menu.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/fruit_juice_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/30g-carb-bevs/fruit_juice_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/fruit_juice_full_mobile@2x.png
- Hot chocolate 1 cup
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- Soda, regular ½ cup
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- Sports drink 1 cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/sports_drink_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/sports_drink_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/30g-carb-bevs/sports_drink_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/sports_drink_full_mobile.png
- Sweet tea ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/sweet_tea_half_plate-lemon.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/sweet_tea_half_plate-lemon.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/30g-carb-bevs/sweet_tea_full_plate-lemon.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/sweet_tea_full_mobile-lemon.png
- Tomato juice ½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/tomato_juice_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/15g-carb-bevs/tomato_juice_half_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/30g-carb-bevs/tomato_juice_full_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/tomato_juice_full_mobile.png

Click on a food grouping to find the desired carb for this meal.

Each carb serving you select contains 15 grams of carbs, See specific serving size listed for each carb choice.

Beef
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_beef@2x.png
- Corned beef 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/corned_beef_plate.png
- Ground, lean 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_beef_plate.png
- Ground, high-fat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_beef_plate.png
- Hot dog 1
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_hot_dog_plate.png
- Jerky 1½ oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_jerky_plate.png
- Prime rib 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_prime_rib_plate.png
- Roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_roast_plate.png
- Round 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_round_plate.png
- Sandwich meat, lean 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/roast_beef_sandwich_meat_plate.png
- Sandwich meat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_sandwich_meat_plate.png
- Short ribs 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_short_ribs_plate.png
- Sirloin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_sirloin_plate.png
- Tenderloin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/beef_tenderloin_plate.png
Cheese
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/blue_cheese_plate.png
- American 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/american_cheese_plate.png
- Blue 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/blue_cheese_plate.png
- Brie 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/brie_cheese_plate.png
- Cheddar 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/cheddar_cheese_plate.png
- Cottage cheese 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/cottage_cheese_plate.png
- Feta 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/feta_cheese_plate.png
- Mozzarella 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/mozzarella_cheese_plate.png
- Reduced-fat cheese 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/reduced_fat_cheese_plate.png
- String cheese 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/string_cheese_plate.png
- Swiss 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/swiss_cheese_plate.png
- Queso 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/queso_cheese_plate.png
Chicken
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_chicken.png
- Ground 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_chicken_plate.png
- Sandwich meat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/chicken_sandwich_meat_plate.png
- Without skin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/chicken_without_skin_plate.png
- With skin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/chicken_with_skin_plate.png
Fish and shellfish
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_seafood.png
- Clams 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/clams_plate.png
- Crab 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/crab_plate.png
- Cod 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/cod_fish_plate.png
- Fried fish 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/fried_fish_plate.png
- Imitation shellfish 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/imitation_shellfish_plate.png
- Lobster 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/lobster_plate.png
- Salmon 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/salmon_plate.png
- Sardines, canned 2 small
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/canned_sardines_plate.png
- Scallops 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/scallops_plate.png
- Shrimp 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/shrimp_plate.png
- Smoked fish 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/smoked_fish_plate.png
- Smoked salmon 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/smoked_salmon_plate.png
- Trout 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/trout_plate.png
- Tilapia 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/tilapia_plate.png
Lamb
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_lamb.png
- Chop 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_lamb_plate.png
- Ground 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_lamb_plate.png
- Leg 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/leg_of_lamb_plate.png
- Rib roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/lamb_rib_roast_plate.png
- Roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/lamb_roast_plate.png
Pork
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_pork@2x.png
- Bacon 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_bacon_plate.png
- Canadian bacon 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/canadian_bacon_plate.png
- Chorizo 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/chorizo_plate.png
- Cutlet 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_cutlet_plate.png
- Ground 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_pork_plate.png
- Ham 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_ham_plate.png
- Hot dog 1
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_hot_dog_plate.png
- Rib or loin chop 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_rib_loin_chop_plate.png
- Roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_roast_plate.png
- Sandwich meat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_sandwich_meat_plate.png
- Sausage, medium-fat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_sausage_plate.png
- Sausage, high-fat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_sausage_plate.png
- Shoulder roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_shoulder_roast_plate.png
- Spareribs 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_spare_ribs_plate.png
- Tenderloin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/pork_tenderloin_plate.png
Turkey
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/subcategories/subcategory_protein_turkey.png
- Bacon 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/turkey_bacon_plate.png
- Ground 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/ground_turkey_plate.png
- Sandwich meat 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/turkey_sandwich_meat_plate.png
- Sausage 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/turkey_sausage_plate.png
- Without skin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/turkey_without_skin_plate.png
- With skin 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/turkey_with_skin_plate.png
Veal
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/menu-view/proteins/veal.png
- Cutlet, no breading 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/veal_cutlet_plate.png
- Loin chop 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/veal_loin_chop_plate.png
- Roast 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/veal_roast_plate.png
Other proteins
/content/dam/planninghealthymeals/hmp-images/other_protein.png
- Bratwurst 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/bratwurst_plate.png
- Eggs, whole 3
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/eggs_whole_plate.png
- Egg substitutes, plain ¾ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/eg_substitute_plain_plate.png
- Egg whites 6
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/egg_whites_plate.png
- Hot dog, low-fat 1
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/hot_dog_low_fat_plate.png
- Italian sausage 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/italian_sausage_plate.png
- Smoked sausage 3 oz
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/smoked_sausage_plate.png
- Tofu 1½ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/proteins/tofu_plate.png

Click on a food grouping to find the desired protein for this meal. Each portion of protein listed equals 0 grams of carbs.

Use these symbols to help you try to choose lean protein for your meal.

Coffee, black, hot 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/coffee_black_hot_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/black_coffee_iced_mobile.png
Coffee, black, iced 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/black_coffee_iced_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/black_coffee_iced_mobile.png
Diet drinks, sugar free 8 oz
/content/dam/planninghealthymeals/hmp-images/diet_drink_sugar_free_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/diet_drink_sugar_free_mobile.png
Sparkling water, seltzer 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/sparkling_water_seltzer_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/sparkling_water_seltzer_mobile.png
Soda, diet, sugar free 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/diet_soda_sugar_free_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/diet_soda_sugar_free_mobile.png
Tea, black, hot 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/tea_black_hot_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/tea_black_hot_mobile.png
Tea, black iced 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/black_iced_tea_plate-lemon.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/black_iced_tea_mobile-lemon.png
Water 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/water_plate-lemon.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/water_mobile-lemon.png
Water, flavored 8 oz
/content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/beverages/0g-carb-bevs/water_flavored_plate.png /content/dam/planninghealthymeals/hmp-images/food-illustration-images/mobile-view/beverages/water_flavored_mobile.png

Try having a water or a 0-calorie, diet, or unsweetened drink with your meal.

Dairy
/content/dam/planninghealthymeals/hmp-images/Fats_dairy_group.png
- Butter, reduced-fat 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_reduced_fat_plate.png
- Butter, stick 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_stick_plate.png
- Butter, whipped 2 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_whipped_plate.png
- Cream, half and half 2 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/cream_half_and_half_plate.png
- Cream, heavy 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/heavy_cream_plate.png
- Cream, light 1 ½ Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/light_cream_plate.png
- Cream, whipped ¼ cup
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/cream_whipped_plate-cup.png
- Cream cheese, reduced-fat 1 ½ Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/reduced_fat_cream_cheese_plate.png
- Cream cheese, regular 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/regular_cream_cheese_plate.png
- Sour cream, light 3 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/sour_cream_light_plate.png
- Sour cream, regular 2 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/sour_cream_regular_plate.png
Dressings & spreads
/content/dam/planninghealthymeals/hmp-images/fats_dressing_group.png
- Butter, reduced-fat 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_reduced_fat_plate.png
- Butter, stick 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_stick_plate.png
- Butter, whipped 2 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/butter_whipped_plate.png
- Lard 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/lard_plate.png
- Margarine, fat-free 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/margarine_fat_free_plate.png
- Mayonnaise, reduced-fat 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/mayonnaise_reduced_fat_plate.png
- Mayonnaise, regular 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/mayonnaise_regular_plate.png
- Salad dressing, regular 1 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/salad_dressing_regular_plate.png
- Salad dressing, reduced-fat 2 Tbsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/salad_dressing_reduced_fat_plate.png
Nuts & seeds
/content/dam/planninghealthymeals/hmp-images/Fats_nuts_group.png
- Almonds 6
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/almonds_plate.png
- Cashews 6
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/cashews_plate.png
- Flaxseed 1 Tbsp (whole)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/flaxseed_plate.png
- Nut butters 1 ½ tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/nut_butter_plate.png
- Peanuts 10
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/peanuts_plate.png
- Pecans 4 halves
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/pecans_plate.png
- Pistachios 16
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/pistachios_plate.png
- Pumpkin seeds 1 Tbsp (whole)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/pumpkin_seeds_plate.png
- Sunflower seeds 1 Tbsp (whole)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/sunflower_seeds_plate.png
- Sesame seeds 1 Tbsp (whole)
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/sesame_seeds_plate.png
- Walnuts 4 halves
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/walnuts_plate.png
Oils
/content/dam/planninghealthymeals/hmp-images/Fats_oils_group.png
- Canola oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/canola_oil_plate.png
- Coconut oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/coconut_oil_plate.png
- Corn oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/corn_oil_plate.png
- Cottonseed oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/cottonseed_oil_plate.png
- Flaxseed oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/flaxseed_oil_plate.png
- Grape seed oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/grapeseed_oil_plate.png
- Olive oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/olive_oil_plate.png
- Palm, palm kernel oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/palm_kernel_oil_plate.png
- Peanut oil 1 tsp
  /content/dam/planninghealthymeals/hmp-images/food-illustration-images/plate-view/fats/peanut_oil_plate.png
- Safflower oil 1 tsp
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- Shortening, solid 1 tsp
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- Soybean oil 1 tsp
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- Sunflower oil 1 tsp
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Olives & avocado
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- Avocado 2 Tbsp
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- Olives, black 8 large
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- Olives, green, stuffed 10 large
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Click on a food grouping to find the desired fat for this meal. Each serving of fat you select equals 5 grams of fat.

Use these symbols to help you try to choose the most healthy fats for your meal.

NONSTARCHY
VEGETABLES

CARBS

PROTEIN

FAT

What's Next

Nonstarchy vegetables

What's on my plate

Make sure half of your plate is filled with nonstarchy vegetables. You may need to select at least 3 servings to fill this section. Why do you want to do this? Because nonstarchy vegetables:

Can help you to feel full longer
Do not raise blood glucose very much
Are high in vitamins, minerals, and fiber

Keep in mind that each serving you selected equals 5 grams of carbs, but do not count towards your carb target.

Estimating portion size

Nonstarchy vegetables are an important part of any healthy eating plan. Try to eat at least six servings a day. If you want to estimate a serving without a measuring cup, use your hand as a guide.

Your loose fist = about 1 cup
Your cupped hand = about ½ cup

Learn more about healthy eating

Carbohydrates (carbs)

What's on my plate

The carbs you eat play an important role in managing your blood glucose levels. This is because most of the carbs we eat quickly turn into blood glucose. Carbohydrate foods include grains, starchy vegetables, beans, fruit, and dairy foods. Each carb serving you selected contains about 15 grams of carbs. Be sure to discuss your target amount of carbs per meal and snacks with your diabetes care team.

Tips when choosing carbs

Try to limit your portion of carbs to one quarter of your plate. If you don’t have a plate, this is about the size of a computer mouse.
Try to choose

Carbs high in fiber, vitamins, and minerals
Whole fruits and vegetables
Whole grains
Beans and lentils

Try to eat less

Processed foods
Foods with added sugar
Sweet drinks

Learn more about counting carbs as part of your meal plan

Protein

What's on my plate

Foods high in protein include fish, chicken, meats, soy products, and cheese. Protein foods are an important part of a diabetes meal plan. They do not raise blood glucose significantly. Try to choose lean proteins and bake, grill, or broil them to lower the amount of fat in your meal.

Keep in mind that some vegetarian proteins contain carbs, so be sure to check the food label.

Tips for estimating portions

Aim to fill one quarter of your plate, about 3 ounces, with lean protein foods. Each portion of protein equals 0 grams of carbs. To estimate without a scale or a plate, 3 ounces of protein is about the size of a deck of cards or the palm of your hand.

Learn more about reading a nutrition label

Beverages (0-calorie)

What's on my plate

Choosing a drink without calories or carbs, like water or unsweetened tea or coffee (hot or iced), has no effect on your blood glucose. However, water is the best choice. It has a variety of health benefits including maintaining blood pressure, body temperature, and vitamins and minerals in your body.

Tips to help you drink enough water

Try to have a glass first thing in the morning and before each meal
Add fresh foods like lemon, cucumber, or mint to change up the flavor
Keep a reusable bottle close by during the day so you remember to drink more often

Tips to help you reach your healthy eating goals

Fat

What's on my plate

Eating the right amount of the right type of fat is an important part of your meal plan. Unsaturated and polyunsaturated fats are a better choice and try to limit saturated fat. Focus on choosing healthy fats that may help to lower your cholesterol and protect your heart. Healthy fats can be found in foods like olive oil, nuts, avocados, and some types of fish. You can also check food labels for the amount and type of fat in packaged foods.

Estimating portion size

Each serving size of fats you selected for your meal equals 5 grams of fat. Be mindful of the portions you are eating because fats are high in calories. You can use your thumb to estimate a tablespoon, and the tip of your thumb for a teaspoon.

Learn more about food and portions

Combination foods

What's on my plate

BEVERAGE

This website is intended for use by United States residents only. The content is for informational purposes only and is not intended to replace a discussion with a healthcare professional.

NovoCare^® is a registered trademark of Novo Nordisk A/S.

Novo Nordisk is a registered trademark of Novo Nordisk A/S.