The easiest way to create healthy meals
For your Breakfast: Imagine your meal is divided into 3 sections. Produce (vegetables and/or fruits); protein (things like Greek yogurt, cheese, peanut butter, or eggs); and high-quality starch (one to two slices of whole grain toast or a serving of whole grain cereal).
If you were to put this together, here’s what a few meal options would look like:
Nonfat yogurt layered with berries and crunchy, high-fiber cereal or granola
A toasted whole grain English muffin topped with peanut butter and sliced bananas
A mushroom-onion omelet with a side of whole grain toast and sliced grapefruit
For Lunch and Dinner: Make half of your plate vegetables; a quarter of your plate lean proteins; and the remaining quarter of your plate a high-quality starch.
Some examples are include:
Five ounces of grilled chicken with ¾ cup of cooked brown rice and 4 cups of roasted vegetables
Start with a salad, followed by 2 cup of whole grain pasta mixed with shrimp and broccoli