Pick one from each color group.
For exact calories go to the food exchange on the eat right page
Look for specific recipes there also.

Women use the smaller portions. Men use the larger portions.
Protein choices: (3 – 6 oz.) No fried foods. Pan sear, grill or bake.
Chicken breast
Tilapia
Cod
Orange roughie
Flounder
Catfish
Egg whites – (6 -12 whites)
Turkey- ground extra lean or breast (baked)

Greens: (1-3 cups) Do Not add butter! Steam, grill or eat raw.
Salad
Broccoli
Asparagus
Brussel sprouts
Cabbage
Kale
Collards
Green beans
Zucchini
Summer squash
Edamame (steamed soy beans)
Cucumbers

Complex carbohydrates: ****only if already on your map/diet (3 – 5 oz or
¼ -1 cup) Do not add butter or sour cream.
Baked or boiled potato
Sweet potato
Brown rice
Bulgar
Beans: kidney, black, garbanzo, northern, lima etc.