Chicken breast, turkey breast, eggs, veggies and salads with fat free dressing, a banana a day, grapes, sugarless applesauce, fat free plain yogurt with 1 tablespoon of Polaner All Fruit, 2 or 3 pt. breads, 1 or 2 tsp. peanut butter. I usually only have 1 starch per meal. I use my 23 pts. every day and some of the extra points every week.