This is the ideal balance that you are striving for on your plate at each meal.
Your breakfast should include:
- 1 serving of protein
- 1-3 servings of healthy fats*
- 0-2 servings of high fiber starchy carbs
- Optional: 2 or more servings of non-starchy vegetables
Your Lunch and Dinner should include:
- 1 serving of clean lean protein (fish, chicken, turkey, beef {grass fed only})
- 1-3 servings of healthy fats*
- 2+ servings of non-starchy vegetables (more is better; eat from the rainbow)
- 0-2 serving of high fiber starchy carbs
Strive for 5 or more non starchy veggies servings per day
*Be sure to count fat from protein, so if having grass fed beef, lamb or fish count as a fat serving
Consult your Coach for your optimal servings per your lifestyle and goals.
Serving Sizes
Lean Protein
Protein serving size varies for each individual based on your fat-free mass (FFM). If you know your body composition, your FFM equals your total weight in pounds minus your fat pounds. For example, if you weigh 180 and your body fat percentage is 35%, then your FFM = 180 – (.35 x 180) = 117. Multiply your FFM by .75 (or by 1.0 if you are very athletic) to get your total grams of protein for the day. In this example, that is .75 x 117 = approx. 88 grams. Since you will eat 3 meals each day, divide this number by 3 to get the number of grams you should eat with each meal. 88 / 3 = 29 grams. In this example, 29 grams of protein can be obtained by eating 3.5 oz. of chicken breast.
Translated into ounces of protein (meat), generally 1 serving of protein for most smaller women will be 4-6 oz at each meal; larger or more athletic women 6-8 oz; men 8 oz; and larger or very athletic men up to 10 oz. (Lean towards the higher range if you are very athletic or are recovering from surgery or healing from a wound.)
Healthy Fats
1 serving fat = 1 tbsp olive oil; 1/4 small avocado; 4 oz. cold water fish; 10 nuts; 1 tbsp. nut butter; or 5 olives
Non-Starchy Vegetables
1 serving non-starchy veggies = 1/2 cup cooked or 1 cup raw
High Fiber Starchy Carbs
1 serving high fiber starchy carb = 1/2 cup cooked beans, grains or 1 slice of bread, 1 piece of fruit
OPTIMAL PROTEIN CHOICES
Choose free-range, cage-free, grass fed and no hormone added sources whenever possible.
Avoid farm raised fish.
- Lean chicken & turkey
- Cold water fish & shellfish – wild salmon, halibut, sole, scallops, sardines
- Lean red meats - 2-3 times per week (sat fat)
- Game
- Lamb (sat fat)
- Pea, hemp, rice protein
OPTIMAL FAT CHOICES
- Raw nuts & seeds (not peanut)
- Macadamia nuts (sat fat)
- Cod liver oil
- Freshly ground flaxseed meal
- Olive oil, olives
- Flaxseed oil
- Avocado (sat fat)
- Coconut milk or oil (sat fat)
OPTIMAL NON-STARCHY VEGETABLE CHOICES
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HIGH FIBER STARCHY CARBOHYDRATE CHOICES
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LOW GLYCEMIC INDEX FRUIT CHOICES
Low GI
- Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries)
Moderate GI
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High GI - eat sparingly, or after a workout
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