Step 1 : Pick a Protein:

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• 3.5oz Tofu: 15g protein 

• 3.5oz Seitan: 25g protein

• 3.5 oz Lentils: 18g protein

• 1 cup Beans: 15g protein

• 1 cup Tempeh: 18g protein

• 3.5oz Edamame: 15g protein

• 3.5oz Salmon: 20g protein

• 3.5oz Mackerel: 19g protein

• 3.5oz Herring: 23g protein 

 

3.5 oz = ~100g

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Step 2 : Pick a healthy Carb:

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• Cruciferous vegetables (spinach, kale, cauliflower, cabbage, broccoli, asparagus, mustard greens, brussel sprouts...)

• Root vegetables (potatoes, squashes, parsnips, turnips, carrots, beets..)

• Grains (brown rice, quinoa, barely, millet, whole wheat pasta, tortillas..)

• Bread (try to eat whole flour over white refined flour to avoid blood sugar level spike).

 

Step 3 : Pick a healthy Fat:

 

 

• Olive oil

• Coconut oil

• Coconut milk

• Ghee

• Nuts (almonds, walnuts, pecans..)

• Seeds (pumpkin seeds, sunflower seeds, ground flaxseeds, sesame seeds..)

 

Examples of balanced Dinners:

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• Baked Salmon with grilled asparagus

• Fish/Tempeh tacos with guacamole, sweet corn and veg

• Lentil soup with whole wheat bread/pitta

• Tofu bowl with brown rice and veg

• Asian noodle soup with shrimp/veg

• Tofu scramble with veg