I found this on an exchange list website, it shows the how many starches etc. Hope it helps. Here's the link:
http://www.nhlbi.nih.gov/health/publ...t/tac_1200.htm
I did the one for 1,200 cal diet, but they have another one for 1,500 cal.
Use the exchange list to give yourself more choice.
Energy
(Kcal) Fat
(GM) %FAT Exchange for:
Breakfast
Whole Wheat Bread, 1 med. Slice 70 1.2 15 (1Bread/Starch)
Jelly, regular, 2 tsp. 30 0 0 (1/2 Fruit)
Cereal, Shredded Wheat, 1/2 cup 104 1 4 (1 Bread/Starch)
Milk, 1%, 1 cup 102 3 23 (1 Milk)
Orange Juice 3/4 cup 78 0 0 (1 1/2 Fruit)
Coffee, Regular, 1 cup 5 0 0 (Free)
Breakfast Total 389 5.2 10
Lunch
Roast Beef Sandwich
Whole Wheat Bread, 2 med. Slices 139 2.4 15 (2 Bread/Starch)
Lean Roast Beef, unseasoned 2 oz 60 1.5 23 (2 Lean Protein)
Lettuce, 1 Leaf 1 0 0
Tomato 3 med slices 10 0 0 (1 Vegetable)
Mayonnaise, low-calorie, 1 tsps. 15 1.7 96 (1/3 Fat)
Apple, 1 med. 80 0 0 (1 Fruit)
Water, 1 cup 0 0 0 (Free)
Lunch Total 305 56 16
Dinner
Salmon. 2 oz edible 103 5 40 (2 Lean Protein)
Vegetable oil, 11/2 tsps 60 7 100 (1 1/2 Fat)
Baked Potato, 3/4 med. 100 0 0 (1 Bread/Starch)
Margarine, 1 tsp 34 4 100 (1 Fat)
Green Beans seasoned, with margarine, 1/2 cup 52 2 4 (1 Vegetable) (1/2 Fat)
Carrots, seasoned 35 2 0 (1 Vegetable)
White Dinner Roll, 1 sm 70 2 26 (1 Bread/Starch)
Iced Tea, unsweetened, 1 cup 0 0 0 (Free)
Water, 2 cups 0 0 0 (Free)
Dinner total 454 20 39
Snack
Popcorn, 2 1/2 cups 69 0 0 (1 Bread/Starch)
Margarine, 3/4 tsp 30 3 100 (3/4 Fat)
Total 1247 34-36 24-26
Calories: 1,247 SFA, % kcals: 7
Total Carb, % kcals: 58 Cholesterol, mg: 96
Total Fat, % kcals: 26 Protein, % kcals: 19
*Sodium, mg: 1,043
Note: Calories have been rounded
1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
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