I’ve created a guide for you to use which will (hopefully!) make it easier for you to mix and match meals on your own:
HOW TO USE THE GUIDE: Pick the serving size that’s right for you from each food group (for more on what generally counts as one serving, visit MyPlate and view the guides for individual food groups). In general I recommend filling 1/2 your plate with fruits and/or vegetables, 1/4 with protein (including dairy), 1/4 with whole grains and topping it all off with a sprinkling of healthy fat.
For each meal, aim to combine one choice from each column. For snacks, aim to include a protein and a carbohydrate choice (so anything from the whole grain, fruit or vegetable columns). Note that I’ve only included one snack example, but eat as many as you need to fuel your day – same goes for how many choices you’re choosing from each column. This is only meant to get you started and help you understand the mix of food groups that are important – number of choices, portions sizes, etc. are really determined by your individual needs. For more snack ideas – see this guide I wrote all about snacks! Below I’ve laid out a day’s worth of meals and a snack using the guide method.
DAILY MEAL PLAN:
PRODUCT SUGGESTIONS: I like to provide product suggestions when I’m particularly fond a certain brand or recommend a certain type of food for health reasons (i.e. ‘boneless, skinless chicken breast’ over ‘fried chicken wings’), but otherwise I recommend choosing what you like best. If you’d like a suggestion for a particular product that I haven’t provided, feel free to leave it in the comments below and I’m happy to provide!
- Pancakes: Whole Foods 365 Whole Wheat Pancakes
- Tuna: I’m not picky about brands, but in terms of type, I like chunk light packed in water