Meals Easy Guide

Breakfast (7 - 8 AM)

The goal is to boost energy and metabolism.

Portions:

🥣 40% Complex Carbs
🥚 30% Protein
🥩 20% Healthy Fats
🍓 10% Fruits or Vegetables

Examples:
• Oatmeal with chia seeds and almond butter
• Scrambled eggs with whole-grain toast and avocado
• Greek yogurt with berries and a handful of nuts

SNACK (10:30 AM)

It can be a yogurt, celery sticks, baby carrots, any kind of fruit or a bit of nuts.

Lunch (12 - 1 PM)

You need food to fuel the afternoon and stabilize your blood sugar levels.

Portions:

🍗 40% Lean Protein
🥗 30% Vegetables
🍚 20% Whole Grains
🥑 10% Healthy Fats

Examples:
• Grilled chicken salad with olive oil and quinoa
• Turkey and veggie wrap with hummus
• Lentil bowl with roasted vegetables and brown rice

SNACK (3:00 PM)

It can be a yogurt, celery sticks, baby carrots, any kind of fruit or a bit of nuts.

Dinner (5:30-6:30 PM)

Light, nutrient-rich meal to aid digestion and recovery.

Portions:

🥦 50% Vegetables
🐟 40% Lean Protein
🥜 10% Healthy Fats

Examples:
• Baked salmon with steamed broccoli
• Stir-fry tofu with mixed vegetables
• Grilled shrimp with zucchini noodles and a drizzle of olive oil

Examples by Category

🍞 Complex Carbohydrates (Complex Carbs)

These carbs are digested slowly, providing lasting energy and fiber.

Examples:
• Oats
• Quinoa
• Brown rice
• Sweet potatoes
• Whole grain bread or pasta
• Legumes (lentils, chickpeas, black beans)

🍗 Lean Protein

Proteins low in saturated fat, essential for muscle repair, metabolism, and satiety.

Examples:
• Chicken breast
• Turkey
• Fish (salmon, tuna, cod)
• Eggs
• Tofu
• Greek yogurt
• Low-fat cottage cheese
• Legumes (also count as complex carbs)

🥑 Healthy Fats

Fats that support brain health, hormones, and absorption of nutrients.

Examples:
• Avocados
• Nuts (almonds, walnuts, cashews)
• Seeds (chia, flax, pumpkin)
• Olive oil
• Fatty fish (salmon, mackerel — also protein)
• Nut butters (in moderation)

🥦 Vegetables

High in fiber, vitamins, minerals, and antioxidants, and low in calories.

Examples:
• Broccoli, spinach, kale
• Zucchini, bell peppers, carrots
• Cauliflower, asparagus
• Cucumber, tomato

🍓 Fruits

Provide quick energy, fiber, vitamins, and antioxidants.

Examples:
• Berries (blueberries, strawberries)
• Bananas
• Apples
• Oranges
• Grapes
• Kiwi
• Mango (in moderation)