Calories

Hi, jwardleigh. You can substitute some of the starchy carb exchanges with protein and fat exchanges. Click on “Exchange mode” in the toolbar above your menu if you want to see the numbers you can use.
For example, using your Monday menu, you can make the following modifications:
Breakfast – Have another 1/2 ounce almonds or 1/2 cup yogurt instead of the cereal, or add 2 tablespoons of freshly ground chia or flax seed to your yogurt instead of the cereal.
Morning Snack – Another ounce of tuna with a tablespoon of avocado instead of the tortilla/wrap
Lunch – Double the vegetables and add a couple of ounces of chicken instead of the potato (or have half the potato and add an ounce to the chicken)
Afternoon Snack – Half the crackers plus avocado instead of “free” spread; note also that omega-3 or pastured (also known as grass-fed) eggs are better for diabetics than regular eggs
Dinner – Add 2 ounces of tuna instead of the peas
Evening Snack – Double the walnuts and leave out the graham crackers
The following list of exchange values may help: https://www.trimdownclub.com/exchanges-lists. Note that they are based on the lists for diabetes associations.

Hi, jwardleigh. Our program doesn’t work with calories, but rather with meeting your nutritional needs at each stage of your progress. What I can tell you is that according to your current information, our recommendations are approximately 110 grams of protein, 250 grams of carbohydrates, and 85 grams of fat, plus about 9 glasses of water per day.