PrintMaking a lunch or dinner should be simple: choose a lean protein source, add some veggies, a whole grain and end it with a piece of fruit.
Choose one food from each category for lunch or dinner.
Protein: chicken, fish, turkey, lean beef, pork, beans, etc. As a general guideline about 1/4 of your plate should be protein or about the size of your palm.
Vegetable: Spinach, zucchini, broccoli, carrots, celery, cucumber, salad greens, etc. Fill about 1/2 your plate, usually about 1 cup for raw or 1/2 cup cooked.
Carbs: 1 slice whole grain bread, brown rice, corn, sweet potato, peas, etc. This should be about 1/4 of your plate pr roughly 1/3 cup of cooked pasta or rice, or 1/2 cup starchy vegetable.
Dessert: apple, pear, 1/2 can of fruit or 1/2 cup strawberries with nondairy whipped topping!
It may be easiest to start by using a measuring cup to get proper portions until you are able to easily eyeball the proper portions.
It’s not necessary to eat the same things everyday or give up the foods you love to lose weight, just follow this handy mix-and-match guide to healthy eating. Print it out, put it up and build a healthy meal whenever it’s time to eat.
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