7-day Caribbean healthy meal plan

These delicious and healthy meals represent dishes from various Caribbean kitchens. 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. Snack options contain around 15 grams of carbohydrate each. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher; adjust the serving sizes or number of snacks accordingly.

Day 1

Breakfast: 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)

Lunch: 3 oz. (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)

Dinner: 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 2

Breakfast: 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)

Lunch: 3 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)

Dinner: 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 3

Breakfast: 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)

Lunch: 3 oz. (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)

Dinner: 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 4

Breakfast: 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)

Lunch: 3 oz. (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)

Dinner: 2 whole wheat biscuits, 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 5

Breakfast: 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)

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)

Dinner: 4 oz. (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 6

Breakfast: 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: 3 oz. (90 g) grilled fish, 1 cup (250 mL) brown rice and peas, cooked (measured after cooking) and mixed green-leaf salad*, 1 tbsp (15 mL) light salad dressing (465 calories, 50 g carbohydrates, 6 g fibre, 44 g net carb)

Dinner: 1 serving pork and okra creole, 1 whole wheat biscuit, and mixed vegetables (carrots, cauliflower)* (455 calories, 58 g carbohydrates, 8 g fibre, 50 g net carb)

Day 7

Breakfast: ½ cup (125 mL) ackee, 2 oz. (60 g) cod fish, sautéed greens (spinach, callalloo, kale)* and 1 medium-sized plantain, boiled (365 calories, 42 g carbohydrates, 7 g fibre, 35 g net carb)

Lunch: 1½ cups (375 mL) curried goat, ½ medium-sized (8 inch/16 cm) whole-wheat roti, ⅔ cup (160 mL) brown rice, cooked (measured after cooking) and mixed vegetables (carrots, cauliflower)* (588 calories, 46 g carbohydrates, 5 g fibre, 41 g net carb)

Dinner: 4 oz. (120 g) baked fish, 1 cup (250 mL) brown rice and peas, cooked (measured after cooking) and coleslaw or green salad*, 1 tbsp (15 mL) light dressing (505 calories, 50 g carbohydrates, 6 g fibre, 44 g net carb)

*Aim to fill half of your plate with non-starchy (or starch- free) vegetables, such as cauliflower, eggplant or spinach, as they have very little carbohydrate and are high in fibre.

Snack Options

Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Include 1 of these snacks per day.

• 1 medium-sized fruit (for example, an apple or orange)
• 1 cup (250 mL) melon or berries
• ½ cup (125 mL) low-fat yogurt with ½ cup (125 mL) berries
• 3 cups (750 mL) popped popcorn
• 1 slice of bread with peanut butter or cheese
• 5-6 crackers with 2 tbsp (30 mL) hummus