Breakfast
(about 280 Calories)

1 Meal Replacement (for example: Ultra Slim-Fast)* AND 1 Fruit
OR 1 Cup High Fiber Cereal with 1 Cup Fat-Free Milk and 1 Fruit
OR 3 Egg Whites (with as little yellow as possible), WITH 1 Slice of High Fiber Bread, AND 1 Fruit

1 Fruit WITH 1 rice cake

3 ounces of Skinless Chicken Breast, Turkey Breast, or Fish;
AND 1/2 Cup of Brown Rice, Whole Wheat Pasta, or Starchy Vegetable
AND 2 Cups of Steamed Vegetables;
AND Salad with seasoned vinegar;
AND 1 fruit

Total Calories: Approx. 1200
Total Fiber: 30-35 g
Carbohydrate: 195 g (62 % cal.)
Protein: 88 g (28 % cal.)
Fat: 13 g (9 % cal.)

*Ultra Slim-Fast is the most widely available over-the counter meal replacement in the U.S. and the one which has been utilized most in research and patient care at UCLA. However, you can use other meal replacements if they have a similar nutritional profile to Ultra Slim-Fast. Please ask your doctor or diet counselor about the nutritional value of other products you may be considering before using them.

• Fresh, frozen, canned, dried, juice
  (1 cup of 100% fruit juice = 1 cup of fruit from the Fruit Group)

• Fresh, frozen, canned, dried and juices
• Dark Green Veggies - 1.5 cups per week
• Orange Veggies - 1 cup per week
• Legumes - 1 cup per week
• Starchy Vegetables - 2.5 cups per week
• Other Vegetables - 4.5 cups per week
• 2 cups of raw leafy greens = 1 cup from the Vegetable Group

• Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits
• 1 slice of bread = 1 ounce from the Grain Group
• 1/2 cup of cooked pasta, rice or cereal = 1 ounce from the Grains Group
• 1/2 of grains consumed should be whole grains

• 1 ounce of meat (beef, chicken, pork, turkey, fish) = 1 ounce
• 1 egg = 1 ounce
• 1/4 cup of cooked dry beans = 1 ounce
• 1 Tablespoon of peanut butter = 1 ounce
• 1/2 ounce of nuts and/or seeds = 1 ounce

• 1 cup of milk or yogurt = 1 cup from the Milk Group
• 1 1/2 ounces of natural cheese or 2 ounces of processed cheese = 1 cup
  (Cream cheese, butter and cream are not considered as part of the Milk Group Sources should be skimmed, low fat)

• Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil.
• Includes foods high in oil such as certain species of fish, avocados, nuts & olives.
• Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil.

• Includes foods low in fat or fat free with no added sugar.