How to Build a Healthy Meal

From the AllyFitness ebook - Thinner Winner!

Each meal should contain a lean protein source (chicken, eggs, lean beef, etc.), a whole grain and some leafy green vegetables or other “water dense” vegetables. One quarter of your plate should be protein, 1/4 starchy-type carbohydrate and the other half should be vegetables and fruit.  Below is a typical day of Clean Eating.

Breakfast: This meal should consist of a healthy protein (nuts, eggs, cottage cheese, etc), fresh produce (berries, citrus fruit, other fruit, tomatoes and spinach) and a whole grain such as a high fiber cereal, oatmeal, or whole grain bread.

Mid Morning Snack: a fruit or vegetable with a protein.  For example, an apple with organic nut butter, a pear with cottage cheese or yogurt, a piece of fruit with a small portion of nuts. 

Lunch: This meal should include a lean protein, along with a nice dose of “slow-release” carbs (fruits, non-starchy vegetables, beans and/or whole grains with a healthy fat. For example, a bowl of leafy greens like romaine lettuce or spinach with chicken on top.  Add vegetables like cucumbers, carrots, etc.  Another option would be a whole grain low carb wrap with hummus, turkey or beans, leafy greens and cucumbers or peppers to add crunch, then top with salsa.  Soup is also a good option.  Make sure it has protein and is not cream based.

Mid Afternoon Snack: this should be a lean protein with vegetables or fruit – like the mid morning snack.   This could include a few slow digesting carbs like triscuits, or pretzel with hummus. Limit the higher carb snacks to once or twice a week. 

Dinner: This should also be a lean protein source, lots of vegetables in a variety of colors, whole grains and healthy fats. Think of grilled or roasted lean meats, big leafy salad with lots of veggies and another vegetable like a baked sweet potato, roasted butternut squash or sautéed veggies.