Do you ever find yourself staring at your fridge or pantry and wondering, “What will I have for dinner? Or lunch? Or breakfast? Or for a snack?” When that happens, you can be tempted to grab the easiest thing, which often isn’t the healthiest thing.
Here’s a tried-and-true formula for putting together any meal quickly. And if you’re trying to eat healthy, or lose weight, or for any health and fitness goal, this totally works for that too! It’s pretty easy:
Protein + Vegetable + Carb + Fat = A Meal
Here are some suggested portions for your meals (and other tips) from **Precision Nutrition:
Simple, right?
With just your two hands, you always have everything you need to put together a healthy, portion controlled, and satisfying meal.
Let’s break it down a bit more with some ideas for each food group. This is not an all-inclusive list…just some ideas to get you started.
Protein: The leaner/lower fat, the better.
- Chicken
- Turkey
- Turkey burger
- Pork loin
- Steak
- Lean/extra-lean ground beef
- Fish
- Eggs/egg whites
- Greek yogurt
- Protein powder
- Cottage cheese
Vegetables: These are also technically carbs, but we’re separating them out since they have a lower carb count than other carbs and they carry a pretty big bang for your nutrient buck volume-wise!
- Lettuce (the more colorful, the better)
- Tomatoes
- Squash
- Cabbage
- Carrots
- Peppers
- Asparagus
- Broccoli
- Green beans
- Cauliflower
- Onions
- Cucumbers
- Mushrooms
Carbs: There are some vegetables listed here—the root/starchy type—that have higher carb counts than other vegetables, so we’re counting them as carbs.
- Apples
- Berries
- Citrus
- Mango
- Pineapple
- Bananas
- Grapes
- Pears
- Melons
- Whole grain breads
- Whole grain pastas
- Whole grain cereals
- Oats
- Whole grain tortillas, flat breads, pitas, etc.
- Quinoa
- Brown rice
- Legumes
- Lentils
- Peas
- Sweet potatoes
- Potatoes
- Beets
- Corn
Fats: When possible, choose monounsaturated and polyunsaturated fats (the more liquid fats).
- Olive oil
- Canola oil
- Butter
- Cheese
- Avocado
- Nuts
- Nut butters
- Seeds
When we’re trying to eat healthier, planning and creating meals can sometimes feel a bit daunting, especially when life is crazy busy. But it can be super quick and easy. Choose one item from each list, portion it out as outlined in the graphic, and enjoy!
**This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © 2018 Precision Nutrition Inc. For more information about Precision Nutrition, visit Precision Nutrition.
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