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this one is the example for your daily menu, you can try..Starches
1 slice white bread
1/2 cup cooked lentils
1/2 cup cooked pasta
1/2 cup corn
1 small potato
Vegetables
1/2 cup cooked carrots
1/2 cup cooked green beans
1 cup raw radishes
1 cup raw salad greens
1 large tomato
Fruits
1 small banana
1 large pear
17 small grapes
2 tablespoons raisins
1/2 cup fruit cocktail
Very lean meats and substitutes
1 ounce skinless chicken breast
1 ounce canned tuna (in water)
1 ounce fat-free cheese
1/4 cup low-fat cottage cheese
2 egg whites
Nonfat and very-low-fat milks
1 cup skim milk
1 cup plain nonfat yogurt
1/2 cup nonfat fruit-flavored yogurt (containing nonnutritive sweetener)
1/2 cup evaporated nonfat milk
1 cup nonfat buttermilk
Other carbohydrates
1 two-inch-square brownie
2 small cookies
1 tablespoon 100% fruit spread
1/2 cup gelatin
5 vanilla wafers
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