Meal Planning Made Easy

In an effort to simplify meal planning, I have made this chart and hope it helps. For each meal you eat, pick 1 item from each of the first 3 categories.  Your serving size will be 4-5 ounce portions (depending on your calorie intake)!! If you are still hungry, drink a glass of water and then eat another portion of veggies.  Try to use low salt seasoning. Bake or Grill your meat and veggies! NO FRIED FOOD!

Regarding the fruit and snacks: you may use these to meet your dietary needs for protein and carbs.  Be careful with eating too much fruit...lots of carbs (see my previous post "CARBE DIEM") It is easy to sabotage your diet with too much fruit!!

PROTEIN	CARB	VEGETABLE	FRUIT
Chicken Breast	Brown Rice Farro Quinoa	Spinach	Avocado
Tilapia	Sweet  Potato	Asparagus	Apple
Salmon	Baked Potato	Broccoli	Banana
Scallops	Beans/Legumes: (Soybeans, Black beans, Chickpeas, Kidney Beans, etc.)	Carrots	Blackberry
Steak (sirloin)		Kale	Blueberry
Shrimp		Brussel Sprouts	Cantaloupe
Crab/Lobster		Peas	Cherry
Lean Pork		Tomatoes	Pears
Turkey		Zucchini	Grapefruit
Tuna		Green Beans	Pomegranate
		Cauliflower	Tomatoes
		Peppers
Snacks:
Greek Yogurt
Protein bars
Protein Shakes
Vegetables
Fruit (only 2-3 servings per day)
Low Fat Cottage Cheese
Almonds
Hummus