1. Start with a whole grain and make it about 1/4 of the meal.

Ex: whole grain or whole wheat bread, tortilla, pasta, wrap; brown rice; or quinoa 

2. Pick a protein and make it about 1/4 of the meal. 

Ex: Grilled or baked chicken, seafood, or turkey without breading; tofu; beans; lentils; eggs

3. Add fruits or veggies and strive to make it about 1/2 the meal. Pick anything you like! They can be raw, sauteed, grilled, steamed, or roasted. Just not fried!

Remember, these are only ideas. You can swap out different grains, proteins, veggies, and fruits.

  • Stir fry with shrimp, chicken, or tofu; brown rice; veggies; and soy sauce

  • Roasted chicken with whole grain pasta and roasted vegetables

  • Baked salmon with brown rice and broccoli

  • Tacos with ground turkey or refried beans with lettuce, peppers, salsa, and guacamole

  • Pita pizzas with whole grain pitas, sauce, light cheese, roasted vegetables, and chicken, tempeh, etc. 

  • Turkey burger with baked sweet potato fries and a salad

  • Quinoa bake with garbanzo beans and roasted vegetables

  • Grilled shrimp with brown rice and pineapple

  • Whole grain pasta with grilled chicken, tomatoes, and pesto

© 2020 by Gina Worful Nutrition, Inc. 

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