Balanced Meal Planning: Easy as 1-2-3

Meal Planning

Wondering how to get a quick meal on the table yet still assure it's nutritionally balanced?

That's where I come in. As your personal nutrition guide, I'm here to share the tricks of the trade with you.

Now, if you're like lots of people, just the thought of planning meals ahead sends you running for the telephone to make dinner reservations.

However, what I'm suggesting is much easier than making a weekly menu plan, so don't worry.

Balanced meal planning simply requires you to keep a few basic nutrition principles in mind...and a few basic foods on hand. You'll see that by thinking about food differently, meal planning becomes a cinch. Quick and easy, perfectly balanced meals practically make themselves when you do!

Meal planning as easy as 1-2-3...

For balanced meal planning, all you have to do is choose a food from each category...

1. Lean Protein
2. Low Starch Vegetable
3. Healthy Fat
4. (optional) Starch: whole grain, whole grain product or starchy vegetable

Then, add some seasoning or sauce and voila...a healthy quick meal in a flash!

For example, take a

1. Turkey burger made from ground breast meat (lean protein), top it with
2. Tomato slices (low starch veggie),
3. Slices of avocado (healthy fat), and serve on a
4. Whole wheat bun (whole grain product)

Add catsup or BBQ sauce if you like, and you've got a balanced meal that I, a Registered Dietitian, would approve of.

Here are some examples of the foods in each category:

1 Lean Protein	2 Low Starch Veggie	3 Healthy Fat	4 Starch (optional)	5 Sauce (optional)
Skinless Chicken	Tomato	Avocado	Whole Wheat Bun	BBQ Sauce
Skinless Turkey	Broccoli	Canola Oil	Brown Rice	Low Sodium Teriyaki
Shellfish	Snap Peas	Cashews	Whole Wheat Pasta	Marinara
Egg	Onions	Extra Virgin Olive Oil	Whole Wheat Bread	Salsa
Lean Meat	Spinach	Nuts	Sweet Potato	Balsamic Vinegar
Soy Foods: Tofu, Tempeh, Edamame	Green Beans	Seeds	Barley	Fruit Preserves

Lean Protein

• Poultry: skinless chicken and turkey
• Fish: salmon, sardines, halibut, cod, tilapia, flounder, and canned light tuna
• Shellfish: shrimp, scallops, crab, oysters, lobster
• Eggs: whole eggs and egg whites
• Meat, Pork, Lamb and Veal: lean beef (round, sirloin, tenderloin, rump), lean ham, Canadian bacon, lamb loin chop, veal chop, veal roast
• Soy: tofu, tempeh, edamame (soybeans)
• Lowfat Cheese

Low Starch Vegetables (from A to Z!)

artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, green beans, lettuce, mushrooms, onions, peppers, spinach, summer squash, zucchini

Healthy Fat

avocado, canola oil (organic, expeller pressed), flaxseed oil, extra virgin cold pressed olive oil, peanut oil, pumpkin seed oil, sesame oil, walnut oil, nuts (ex: pecans, walnuts, pistachios, almonds), nut butters (ex: natural peanut butter, almond butter) and seeds (ex: sunflower seeds, pumpkin seeds, ground flaxseeds)

Starch: Whole Grains, Whole Grain Products and Starchy Vegetables

Whole Grains and Whole Grain Products:

barley, brown rice, oats, quinoa, wheat berries, whole wheat pasta, whole wheat couscous, whole wheat tortillas, whole wheat crackers, oatmeal, quinoa flakes, quinoa pasta, brown rice pasta

Starchy Vegetables:

corn, green peas, potatoes (white or sweet), turnips

Some Seasoning and Sauce Suggestions

• BBQ Sauce
• Fat-Free Salad Dressings (my favorites: Annie's Naturals, Newman's Own, Spectrum Naturals)
• Fruit Preserves (my favorites: American Spoon Fruit, Polaner All-Fruit Jam)
• Low sodium Teriyaki
• Low sodium Tamari or Soy Sauce
• Marinaras
• Mustards (Dijon, Horseradish)
• Salsa (look for interesting flavors like black bean and corn, mango, pineapple, etc.)
• Vinegars (balsamic, rice wine, red wine, flavored vinegars)

I told you meal planning was easy! Here are some examples of how you can bring everything together:

1 Lean Protein	2 Low Starch Veggie	3 Healthy Fat	4 Starch (optional)	5 Sauce (optional)
Turkey Burger	Tomato Slices	Avocado	Whole Wheat Bun	Catsup
Chicken (stir fry)	Snow Peas & Scallions	Cashews	Brown Rice	Stir Fry Sauce
Shrimp (for soft taco)	Sauteed Onions & Peppers	Canola Oil to Saute Shrimp & Veggies	Whole Wheat or Corn Tortillas	Salsa
Shrimp (cold pasta salad)	Broccoli	Sesame Oil	Whole Wheat Pasta
Low Fat Feta Cheese	Sun Dried Tomatoes	Extra Virgin Olive Oil	Brown Rice
Canned Light Tuna	Broccoli & Cherry Tomatoes	Low Fat Poppyseed Dressing	Spiral Noodles (whole wheat or brown rice pasta

You know...

A recipe is simply someone's suggestion of what they think goes well together. So you really don't need a "recipe" in order to help you get a meal on the table. You don't need a "recipe" to tell you it's ok to put salsa on chicken, rice and broccoli.

If you like salsa, and you like chicken, rice and broccoli, I bet you would like the resulting meal!

And that's all you really need to know to get a delicious, nutritious meal on the table in a flash.

http://www.personal-nutrition-guide.com/meal-planning.html

7 day meal plan

A diet might seem limiting to some, time-consuming to others, and downright unappealing (no rice cakes, please!) to the rest of us. But before you pull out one of these excuses, we dare you to try this healthy menu. Yes, you may have to buy new things at the grocery store or get crafty in the kitchen, but if you're really up for losing weight, it's worth the effort.

Lisa MacDonald, nutrition manager at Miraval Life in Balance, a destination spa in Tucson, Arizona, created this menu of nutrient-rich meals, balancing carbs with protein and fat in every bite. The best part: It's flexible. Mix and match as your taste buds see fit (guys, check out the special notes that address your need for bigger portions). And if you love one meal, feel free to eat it seven days a week!

To figure out the right portion size, use these approximations from the American Dietetic Association:

• 1 teaspoon = the tip of your thumb to the first joint
• 3 ounces of meat = a deck of cards
• 1 cup of pasta = a tennis ball
• 1/2 cup of veggies = a lightbulb
• 1 1/2 ounces cheese = three dominoes
• 2 tablespoons of peanut butter = a ping-pong ball

DAY 1

Breakfast: Nutty Toast
2 slices of whole-grain or sprouted-grain bread, toasted and smeared with 1 tablespoon nut butter (almond butter, peanut butter, etc.)
1 large grapefruit or orange

Lunch: Very Veggie Salad
1 cup of spinach
2 cups of mixed veggies
1/2 cup of black-bean-and-corn salsa (bought or homemade)
2 tablespoons of feta cheese
1 small whole-grain roll

Men: Add a couple of ounces of chicken, pork, or beef. Or, if you're not into salads, you can substitute with another lunch choice below.

Snack: Cheese, Please
1 ounce of low-fat cheese (a slice of 2 percent American or a piece of mozzarella string cheese)
1 small handful of whole-grain crackers
1 small piece of fruit

Men: Add 2 more small handfuls of crackers.

Dinner: Perfect Pair -- Spaghetti and Meatballs
1 cup of pasta mixed with tomato sauce or olive oil and garlic
4 ounces of turkey meatballs or another low-fat meatball
1 cup of veggies

Snack: Free Fruit
1 cup of fruit, like melon or berries

Men: Add 1/2 cup of frozen yogurt.

DAY 2

Breakfast: Naner Love
1 cup of whole-grain, high-fiber cereal (like Kashi or Barbara's)
1 banana
1 cup of low-fat milk or yogurt

Lunch: Tuna Sammie
2 slices of whole-grain bread
3/4 cup of tuna (or chicken) salad, made with light mayo
1 cup of sugar snap peas, carrots, and celery (or any veggies other than starchy ones like peas, potatoes, and corn)
1 cup of fruit, like melon or berries

Snack: Trail-mix Fix
2 tablespoons of dried fruit (cranberries, apricots, blueberries)
2 tablespoons of almonds or sunflower seeds

Men: Add another 2 tablespoons of dried fruit.

Dinner: South of the Border Quesadilla
2 corn tortillas (crisped in an oven using small amount of spray oil)
1/2 cup of nonfat vegetarian refried beans
1 ounce of shredded low-fat cheese

Layer each ingredient in between the crisp tortillas and bake the dish in a 360-degree oven for 5 minutes. Top with lettuce or cabbage, tomatoes, onions, pared cucumber, and salsa.

Men: Add a couple of ounces of grilled chicken, pork, or beef.

Snack: Frozen Delight
1/2 cup of fat-free, no-sugar-added frozen yogurt

DAY 3

Breakfast: Berry-meal
1 cup of oatmeal with 1 cup berries
2 tablespoons of nuts or seeds

Lunch: Turkey Roll-up
1 medium tortilla
2 ounces of turkey breast
1 ounce of low-fat cheese
1 cup of lettuce, tomato, cucumber, radish, and celery (or the veggies of your choice) stuffed inside or served on the side, depending on your mood

Snack: Cottage Crunch
1/2 cup of cottage cheese mixed with 3 tablespoons of low-fat granola and 1 cup of fruit

Men: Add a handful more of granola.

Dinner: Couscous Yum-yum
1 cup of couscous pilaf
4 ounces of chicken
1 cup of steamed veggies

Men: Add 2 or 3 more ounces of chicken.

Snack: Fruit Is Your Friend
1 cup of melon or berries

Men: Add 1/2 cup of yogurt or frozen yogurt and 1/2 cup more of fruit.

DAY 4

Breakfast: Perfect Parfait
1/2 cup of granola or Mueslix cereal
1 cup of diced melon, peaches, or apples (your fave fruit)
1 cup of low-fat yogurt or milk

Lunch: Couscous Redo
1 cup of couscous pilaf (left over from night before; served hot or cold)
3 ounces of chicken breast
1 cup of steamed veggies

Men: Add a couple more ounces of chicken.

Snack: Mediterranean Munchies
1/2 of a whole-wheat pita
1/4 cup of hummus (or another bean spread)
1/2 cup of grapes or another fruit

Men: Eat a whole pita.

Dinner: Sensible Salmon
1 medium baked sweet potato or 1 cup of baked new potatoes
3 ounces of grilled salmon
1 cup of steamed veggies

Men: Add 2 or 3 more ounces of salmon.

Snack: Straight-up Chocolate
1 ounce of dark chocolate (the really good stuff)

DAY 5

Breakfast: Egg-cellent Choice
1/4 cup of cooked egg substitute or 1 scrambled egg
1/3 cup of sauteed potatoes

Top with salsa and roll up in a small flour tortilla.

Men: Add another egg.

Lunch: Crunchy Grilled Cheese
2 slices of whole-grain bread
1 ounce of cheese (1 slice); any cheese will do, but try something new, like Gouda, for fun
1 or 2 chipotle chile peppers
1/4 of a tart apple, sliced

Place cheese, chipotle, and apple between the slices of bread. Lightly spread butter substitute on outside of bread and place in a saute pan on low heat until cheese starts melting. Flip after about 2-3 minutes so both sides get browned.

1 cup of carrots, celery, radishes, cucumber, and/or cherry tomatoes on the side

Snack: Go Granola
1 cup of chopped fruit or 1 large piece of fruit
1 cup of low-fat yogurt
3 tablespoons of low-fat granola

Men: Add a few more spoonfuls of granola.

Dinner: Chicken with a Twist
1 cup of cooked brown rice
2 ounces of chicken breast, sliced and stir-fried with 1 cup of veggies
1/2 cup of edamame (fresh soy beans)

Men: Add a couple more ounces of chicken.

Snack: Movie Food
1 1/2 cups of light popcorn (no butter)

DAY 6

Breakfast: Start Simple
1 medium whole-grain pita
1 cup of low-fat cottage cheese
2 tablespoons of dried fruit

Lunch: Asian Chicken Salad
2 cups of shredded lettuce
1/2 cup of mandarin oranges
2 ounces of shredded chicken
2 tablespoons of sliced almonds
1 tablespoon of light salad dressing
1 small whole-grain roll

Men: Add a couple of extra ounces of chicken.

Snack: Go Nuts
1 slice of whole-grain bread
1 tablespoon of nut butter (peanut, almond, etc.)
1 cup of grapes or another fruit, or 1 banana

Men: Eat two slices of bread.

Dinner: Pizza with Pizzazz
2 medium-size slices of homemade thin-crust veggie pizza (use whole-wheat dough or an English muffin, and top with 2 tablespoons of tomato sauce and 1 ounce of low-fat cheese)
1 cup of spinach or mixed greens salad
2 teaspoons of a light vinaigrette

Snack: Pick a Fruit, Any Fruit
1 cup of melon or berries or 1/2 cup of another fruit

Men: Add 1/2 cup of yogurt or frozen yogurt.

DAY 7

Breakfast: The Tasty Trio
2 slices of whole-grain or sprouted-grain bread
2 scrambled eggs or 1/2 cup of egg substitute
1 cup of berries or melon

Lunch: Tofu Sandwich (don't knock it til you've tried it)
1 medium whole-grain pita
3 ounces of tofu (or 1/4 cup of hummus)
1 cup of sliced radish, cucumber, onion, lettuce, and carrot
1 cup of melon or berries or 1/2 cup of other fruit

Snack: Trail Mix
2 tablespoons of dried fruit
2 tablespoons of nuts or seeds

Men: Add another 2 tablespoons of dried fruit.

Dinner: Choose Your Protein
1 cup of barley apple salad (1 cup of cooked barley or any other whole grain, mixed with 1/2 of a diced apple)
4 ounces of grilled chicken, fish, beef, or pork tenderloin
1 cup of steamed veggies

Snack: Cookie (Moderation) Monster
2 small cookies

1 week fit meal planner

Shop once and shape up continuously with 6 days of stress-free, healthy dinners.

Your 1-Week Fit Meal Planner

A live-in chef is paradise for the fitness-minded. You have one of those, right?

Riiiiight. Bet the odds of that are the same as hearing Delilah drop an F bomb on your car radio.

Unfortunately, cooking at home is a necessary evil and time-suck for those who want to control their nutrition. You arrive home after a workday, run errands or pick up your kids, escape to the gym--and then what?

You might be tempted to just relax and order a pizza, hit the drive-thru window, or pop frozen lasagna in the oven--none of which is a prescription for six-pack abs.

What you need is a Sunday nutrition game plan that'll last the rest of the week! This easy-to-follow weekly meal plan starts off with a Sunday shopping list and light cooking on Sunday evening. What you'll end up with are five dinners--and enough leftovers for lunches for the rest of the week, stress free!

Click To Enlarge.
Look, this is me working out and NOT
worrying about what I'm going to eat later.

The detailed shopping list that follows tells you exactly how much food to buy at the grocery store. Then you'll get detailed recipes that explain how to cook five individual-serving-size dinners. You'll also be able to pack up extra food for lunches during the day.

Spare a couple of hours planning, shopping, and cooking, and you'll actually have time to enjoy the healthy lifestyle you work hard to achieve!

Sunday Shopping List

• 1 lb brown rice or quinoa* or buy a bit of both!
• 8 oz container of old-fashioned oats
• 3 lbs of lean ground turkey (try for 85-90% lean)
• 1 flank steak (1 lb can be divided into 2 servings; 2 lbs makes 4 servings)
• 1 dozen eggs
• 1 avocado
• 1 large package fresh spinach salad mix
• Fresh veggies including:
• 2 bell peppers
• 1 head of broccoli (or 1 package pre-chopped, fresh broccoli)
• 1 bunch asparagus
• 1 pack pre-cut and washed mushrooms (or 1 lb fresh mushrooms-but then you have to cut them yourself)
• 1 pack celery
• 1 package fresh pre-cut stir-fry veggies (or build your own by buying onion, Chinese cabbage, shredded carrots, broccoli, snow peas, and water chestnuts)

Printable Version Of Fit Meal Planner Shopping List. (pdf 31.7 KB)

*What is quinoa? An ancient food staple for people in South America, quinoa (pronounced KEEN-oh-uh) is a seed that, when cooked, becomes creamy, crunchy, and nutty tasting. Quinoa is technically gluten-free; it's not a grain, although it's cooked and eaten like one; and it's not even related to nuts!

Quinoa is actually more closely related to spinach, Swiss chard, and other leafy greens. You can get about 5.5 grams of complete protein (that's right, a full amino-acid profile!) and 3 grams of fiber from 1 cup's worth, cooked.

Essentials for the Pantry or Fridge-Always Have These Items On Hand

• Garlic Powder or Fresh Garlic
• Mustard Powder
• Thyme
• Sage
• Black Pepper
• Worcestershire Sauce
• Egg Whites (or enough eggs to use the whites)
• Soy Sauce
• Vinegar
• Onion or dried onion flakes
• Fresh Ginger
• Brown Sugar
• Oil (Olive Oil or Canola Oil is recommended)
• Homemade Dressing (Don't have a recipe? I've got a collection of great dressing recipes!)

With the above ingredients ready to go in the refrigerator, here's a list of easy dinners for the rest of the week.

Printable Version Of The Pantry/Fridge Essentials. (pdf 30.3 KB)

Sunday Night Meal: Meat Muffins

Sometime on Sunday cook 1 pound of lean ground meat and leave it plain. Cooking a large batch of meat means leftovers, which means less cooking in the evening-a huge time saver! There are so many things you can mix up with ground meat, as you'll see in almost every dinner idea for the week.

With the remaining 2 pounds of ground meat, cook the following "meat muffin" recipe:

• 2 lbs ground meat (I've used beef, turkey, and combinations)
• 1/4 heaping cup chopped celery
• 1/4 heaping cup mushroom, diced
• 1/4 cup oatmeal
• 1/4 cup finely chopped onion or 1 tbsp dehydrated onion flakes
• 2 cloves garlic, minced, or 1 tsp garlic powder
• 1 tsp dry mustard powder
• 1 tsp dried thyme
• 1 tsp dried sage
• 1/2 tsp black pepper
• 2 tbsp Worcestershire sauce
• 2 tsp salt
• 2 egg whites
• 1/4 cup water

Directions:

Preheat oven at 325 degrees.
Spray 2 muffin tins with nonstick spray or oil.
Mix all ingredients in a bowl (using your hands works best).
Cook at 325 degrees for 22 minutes.

This recipe makes about two dozen turkey muffins. They're great to take to work for lunch and can be combined with salad, quinoa, brown rice, or veggies for an easy and healthy dinner.

Three muffins make one serving. Each serving contains 2 grams of carbs, 2 grams of fiber, 30 grams of protein, and 263 calories.

Printable Version Of The Meat Muffins Recipe. (pdf 31 KB)

Monday Night Meal: Quinoa Bowl

• 1/3 cup cooked quinoa
• 1 cup cooked ground turkey
• 1 cup stir fry veggies

Directions:

Mix together and add 1 tbsp soy sauce

One bowl makes 1 serving. Each serving contains 13 grams of carbs, 4 grams of fiber, 53 grams of protein, 461 calories.

Printable Version Of The Quinoa Bowl. (pdf 27.4 KB)

Tuesday Night Meal: Meat Muffins

Warm up the meat muffins you baked on Sunday.

Sautee 1 cup of veggies (mushrooms, celery and asparagus in a small amount of soy sauce)

Wednesday Night Meal: Steak and Veggies

Ginger Soy Marinated Flank Steak

• 1/2 cup soy
• 1/4 cup vinegar
• 2 tbsp brown sugar
• 2 tbsp onion
• 1 tbsp oil
• 1 garlic clove
• 1/2 tsp ginger
• 1/8 tsp pepper

Directions:

Mix the above ingredients together in a big enough container to fit your steak. Marinade the flank steak for as long as you like. Start the night before or in the morning when you leave for work, or even when arriving home if you plan to eat a bit later. For a great flavor, you want at least a couple hours in the marinade.

To cook the steak, grill or broil it for 8 minutes on one side and 6 minutes on the other side. Adjust the cooking time according to the thickness of the meat and how done you like your steak. A 2-pound flank steak feeds a little over four people in my family. So if you cook for one, you may only need to buy a steak between 1 and 2 pounds. Or if you cook the whole 4-pound steak, you should have plenty of leftovers for easy lunches!

Printable Version Of The Ginger Soy Marinated Flank Steak. (pdf 29.8 KB)

Click To Enlarge.
Two pounds of steak can feed four people, so don't hog it all to yourself!

Veggie Salad

• Asparagus
• Broccoli
• Red and green bell peppers

Printable Version Of The Veggie Salad. (pdf 27.1 KB)

4 ounces of flank steak contains 32 grams of protein and 222 calories. Add some of your favorite veggies to your plate (grilled or fresh), and you're ready to eat!

Thursday Night Meal: Omelet/Egg Scramble

• 2/3 cup egg whites
• 1/4 cup ground turkey
• 1/4 cup favorite veggies and/or 2 tbsp quinoa
• Top with 1/2 avocado

This recipe makes one 360-calorie omelet, good for 36 grams of protein, 9 grams of carbs (you can boost the carbs and fiber by adding some cooked quinoa instead of just veggies), and healthy fats from the avocado.

Printable Version Of The Omelet/Egg Scramble. (pdf 27.8 KB)

Friday Night Meal: Chef Salad

• 2 large handfuls spinach salad mix
• 1/2 cup ground turkey
• 1/2 avocado
• 1 cup chopped veggies (bell pepper, broccoli, mushrooms)
• 2 tbsp homemade dressing

This recipe will yield 31 grams of protein from the turkey, 11 grams of healthy fats from the avocado, and about 400 calories total. There are very few carbs in this meal, making it perfect for low-carb dieters. But if you want to boost your carbs in this meal, add some brown rice or quinoa on the side.

Printable Version Of The Chef Salad. (pdf 29.2 KB)

Click To Enlarge.
You had me at bell peppers.

These are just a few meal ideas but a lot can be done with egg whites, quinoa, veggies and ground meat. Get creative and plan ahead. You can also preplan your lunches by grilling a bunch of chicken or having tuna packets on hand for lunches. The secret is to learn to pair a great source of protein (chicken, tuna, ground turkey, flank steak) with your favorite vegetables. Once you find the combinations that you like, prepare big batches of food that you can throw together for easy lunches and dinners.

If you have a family, finding vegetables and healthy recipes that everyone likes could be challenging. This meal plan makes it easy to follow your personal nutrition needs even if your family has different needs. Even if your family has a different set of nutrition goals from you-strict dieters and pre-contest folks, you know what I'm talking about-spend some time pre-planning, and you can spend time with your family at a stress-free dinner table.

Printable Version Of The Full Meal Plan. (pdf 53.2 KB)

http://www.bodybuilding.com/fun/your-most-efficient-1-week-fit-meal-planner-ever.html

Easiest Meal Plan Guide EVER

Easy Meal Plan Guide

Lean Out Mini Meal Plan

I decided to share with you a mini diet plan that will help you lose fat. This is a pretty strict plan but if it’s just 7 days, I am sure you will be fine! Consult with your doctor if you’re not sure if this is okay for you.

Meal 1
1/2 cup Oats
1/2 banana
2 Hard Boiled eggs without the yolks
Choice of: Scoop of protein powder in your oatmeal, tablespoon of Almond Butter or Natural Peanut Butter or 1 oz of turkey breast

Meal 2
4 oz lean protein(chicken breast, white fish, tofu)
1 cup steamed or fresh veggies
*meat must be grilled, steamed, or boiled
Or you may choose one of the JIllian MIchaels Fat Burning Snacks:
Click on the link below:
http://thebubblybean.blogspot.com/2012/03/jillian-michaels-fat-burning-snacks.html

Meal 3
4 oz lean protein
med sweet potato or regular potato
2 TBS salsa

Meal 4
Choice of 1 scoop protein powder + water OR 6 oz Nonfat Yogurt
1 med fruit

Meal 5
4 oz lean protein
1 cup steamed or fresh veggies

Meal 6
1/2 cup cottage cheese
1 TBS sugar free jam
*this meal is optional!

Drink at least 2 L of water each day for 7 days and you will notice a change in just a week. You’ll be tighter and there will be more muscle definition. But you MUST FOLLOW this plan. No snacking in between meals allowed. Avoid salty foods, high sugar condiments, and workout 5-6x that week for maximal results. Try for 40 mins to 1 hour workouts per day 3 Cardio (like kickboxing) and 2 - 3 Weights (intervals) or Pilates. Rest 1 - 2 days per week.

If you want a workout schedule with Videos for this week:
http://thebubblybean.blogspot.com/2012/03/lean-out-workout-schedule.html


http://blogilates.com/diet-2/lean-out-mini-meal-plan

How to create a Body-for-LIFE meal:

• Printer friendly
• Share page

1.	A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods.
2.	One cup for all liquids.

How to create a Body-for-LIFE meal:

1 Protein Choose a portion of lean protein	Chicken breast Ground turkey Fish Steak More suggestions >>
2 Carbohydrates Choose a portion of complex carbohydrates	Small baked potato Sweet potato ½ cup of brown rice 2 slices of whole-wheat bread More suggestions >>
3 Vegetables Add a portion of vegetables to at least two meals each day	Broccoli Asparagus Lettuce Carrots More suggestions >>
4 Essential fats Consume one tablespoon of unsaturated oil daily or three portions of salmon per week	Avocado Sunflower seeds Cold-water fish Natural peanut butter More suggestions >>
5 Water Drink at least 10 glasses of water each day.	Drink a glass of water with every meal and during workouts.