![]() ![]() ![]() (120 g) stewed chicken, 1 cup (250 mL) root vegetable mash with coriander, and sautéed greens (spinach, callaloo)* (498 calories, 60 g carbohydrates, 16 g fibre, 44 g net carb) Day 6īreakfast: 1 cup (250 mL) plantain porridge, cooked (made with low-fat milk, and measured after cooking), 1 egg, scrambled or boiled, and ¼ cup (60 mL) unsalted peanuts or almonds (511 calories, 48 g carbohydrates, 4 g fibre, 44 g net carb) Lunch: 1¼ cups (300 mL) red lentil soup, 1 medium-sized green banana, boiled, and mixed green-leaf salad*, 1 tbsp (15 mL) light salad dressing (420 calories, 64 g carbohydrates, 14 g fibre, 50 g net carb)ĭinner: 4 oz. (120 g) stewed chicken, 1 cup (250 mL) mashed potato, and sautéed greens (spinach, callaloo, kale)* (527 calories, 59 g carbohydrates, 6 g fibre, 53 g net carb) Day 5īreakfast: 1 boiled egg, grilled tomato slices*, 2 slices whole-grain bread, 2 tsp (10 mL) soft margarine, and ½ cup (125 mL) low-fat milk (365 calories, 36 g carbohydrates, 4 g fibre, 32 g net carb) ![]() (90 g) grilled chicken breast, 2 slices whole-grain bread with 2 tsp (10 mL) soft margarine or 1 tbsp (15 mL) mayonnaise, lettuce, and tomato, ½ cup (125 mL) low-fat yogurt, and 1 fruit (example: medium-sized apple, or small banana) (473 calories, 51 g carbohydrates, 6 g fibre, 45 g net carb)ĭinner: 2 whole wheat biscuits, 4 oz. (120 g) roasted chicken, ⅓ cup (175 mL) cooked cassava, ½ medium-sized green banana, and mixed vegetables (okra, eggplant)* (425 calories, 60 g carbohydrates, 5 g fibre, 55 g net carb) Day 4īreakfast: 2 whole wheat biscuits, 1 boiled egg, ½ cup (125 mL) plain low-fat yogurt, and ½ cup (125 mL) berries (365 calories, 42 g carbohydrates, 7 g fibre, 35 g net carb) (90 g) grilled fish, 1 cup (250 mL) curried pigeon peas, ½ cup (125 mL) yam, cooked, and sautéed greens (spinach, callaloo, kale)* (415 calories, 58 g carbohydrates, 13 g fibre, 45 g net carb)ĭinner: 4 oz. (90 g) jerk chicken, 1 cup (250 mL) brown rice and peas, cooked (measured after cooking), and mixed green-leaf salad*, 1 tbsp (15 mL) light salad dressing (515 calories, 50 g carbohydrates, 6 g fibre, 44 g net carb)ĭinner: 1½ cups (375 mL) oxtail stew, ½ cup (125 mL) butter beans, ⅔ cup (160 mL) brown rice, cooked (measured after cooking), and mixed vegetables (carrots, cauliflower)* (448 calories, 64 g carbohydrates, 9 g fibre, 55 g net carb) Day 3īreakfast: 1½ cups (375 mL) oatmeal, cooked (measured after cooking), 1 egg, scrambled or boiled, and ¼ cup (60 mL) unsalted peanuts or almonds (426 calories, 45 g carbohydrates, 6 g fibre, 39 g net carb) (90 g) baked chicken, 1 cup (250 mL) yam, cooked, sautéed greens (spinach, callaloo, kale)*, and ½ medium-sized mango (433 calories, 54 g carbohydrates, 7 g fibre, 47 g net carb)ĭinner: 3 salmon or cod fritters, 1 cup (250 mL) brown rice and peas, cooked (measured after cooking), and mixed vegetables (okra, eggplant)* (680 calories, 65 g carbohydrates, 5 g fibre, 55 g net carb) Day 2īreakfast: 1-egg omelette with ½ cup (125 mL) vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine, and ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre, 32 g net carb) Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher adjust the serving sizes or number of snacks accordingly.īreakfast: 1 cup (250 mL) corn meal porridge (made with low fat milk), measured after cooking, 1 egg, scrambled or boiled, and ¼ cup (60 mL) berries (511 calories, 37 g carbohydrates, 3 g fibre, 34 g net carb) Snack options contain around 15 grams of carbohydrate each. Daily calories range between 1,400 – 1,600 and the carbohydrates are balanced throughout each day, with each meal containing between 30-55 grams of net carbohydrates. ![]() These delicious and healthy meals represent dishes from various Caribbean kitchens. ![]()
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