Creating ballanced meals for success

Lean Proteins (20-30g per meal)

• Poultry: chicken breast, turkey breast, chicken tenders

• Fish: cod, salmon, tuna, tilapia, sardines

• Lean beef: sirloin, flank steak, 93% lean ground beef

• Plant-based: tofu, tempeh, seitan, lentils

• Eggs and egg whites

• Greek yogurt, cottage cheese

• Protein powder (whey, pea, or soy)

Quick Recipe - Greek Yogurt Protein Bowl (25g protein):

• 1 cup Greek yogurt

• 1 scoop protein powder

• 1/2 cup berries

• 1 tbsp honey

• Cinnamon to taste

Complex Carbs (40-50g per meal)

• Whole grains: quinoa, brown rice, oats, barley

• Starchy vegetables: sweet potatoes, butternut squash

• Legumes: black beans, chickpeas, kidney beans

• Whole grain bread, pasta, and wraps

• Ancient grains: farro, bulgur, millet

Quick Recipe - Power Oatmeal (45g carbs):

• 1/2 cup steel-cut oats

• 1 small banana

• 1 tbsp chia seeds

• 1 tbsp maple syrup

• Cinnamon and nutmeg

• 1 cup almond milk

Healthy Fats (15-20g per meal)

• Nuts: almonds, walnuts, pistachios

• Seeds: chia, flax, pumpkin

• Avocado

• Olive oil, coconut oil

• Fatty fish (salmon, mackerel)

• Nut butters

• Olives

Quick Recipe - Avocado Toast (15g healthy fats):

• 1 slice whole grain bread

• 1/2 ripe avocado

• 1 poached egg

• Red pepper flakes

• Sea salt and black pepper

• Optional: cherry tomatoes

Fiber-Rich Vegetables (2-3 cups per meal)

• Leafy greens: spinach, kale, arugula, Swiss chard

• Cruciferous: broccoli, cauliflower, Brussels sprouts

• Root vegetables: carrots, beets, parsnips

• Others: bell peppers, mushrooms, zucchini, asparagus

• Alliums: onions, garlic, leeks

Quick Recipe - Rainbow Stir-Fry:

• 1 cup broccoli florets

• 1 sliced bell pepper

• 1 cup snap peas

• 1 cup mushrooms

• 1 cup carrots

• Garlic and ginger

• Low-sodium soy sauce