The document provides a simplified menu builder to help create balanced meals for weight loss. It outlines 5 steps - start with a protein source like chicken, fish or lean beef; add vegetables; add healthy carbohydrates like whole grains or starchy veggies; add healthy fats; and finish with seasonings. Specific serving sizes are given for protein and carb options to aim for either 25g protein/400 calories or 40g protein/600 calories per meal.
The document provides a simplified menu builder to help create balanced meals for weight loss. It outlines 5 steps - start with a protein source like chicken, fish or lean beef; add vegetables; add healthy carbohydrates like whole grains or starchy veggies; add healthy fats; and finish with seasonings. Specific serving sizes are given for protein and carb options to aim for either 25g protein/400 calories or 40g protein/600 calories per meal.
The document provides a simplified menu builder to help create balanced meals for weight loss. It outlines 5 steps - start with a protein source like chicken, fish or lean beef; add vegetables; add healthy carbohydrates like whole grains or starchy veggies; add healthy fats; and finish with seasonings. Specific serving sizes are given for protein and carb options to aim for either 25g protein/400 calories or 40g protein/600 calories per meal.
The document provides a simplified menu builder to help create balanced meals for weight loss. It outlines 5 steps - start with a protein source like chicken, fish or lean beef; add vegetables; add healthy carbohydrates like whole grains or starchy veggies; add healthy fats; and finish with seasonings. Specific serving sizes are given for protein and carb options to aim for either 25g protein/400 calories or 40g protein/600 calories per meal.
Choose 1 Choose 2 Lower Carb Option 100% whole-grain bread or crackers Tortillas Beans, peas, Potato Pasta, quinoa, millet, Fruit Rice (brown or wild) 2 corn, 1 medium-sized flour (white or sweet) ½ cup, cooked 1 slice, ½ pita bread, ½ English muffin, 4 medium crackers (whole-grain) corn or lentils ½ cup, cooked ½ medium barley or bulgur ½ cup, cooked 1 cup (chopped) or 1 medium sized Choose 0 Choose 1
4 Add Some Healthy Fat for Flavor
Choose 1 Choose 2 Lower Carb Option Hummus, low-fat salad dressing, Parmesan or low-fat Olive oil Nuts Avocado 1 TBSP 1 oz. mayonnaise, sour cream, vinaigrette 2 TBSP ½ small feta cheese 2 TBSP Seeds or nut butter 1 TBSP Choose 2 Choose 2
5 Season It Up
Any amount Any amount
Herbs and spices Lemon Garlic Vinegar Salsa and hot sauce Mustard This tool was created by a Registered Dietitian and is only valid and applicable for US and Puerto Rico Distributors and Customers.
Contact your Distributor for more information and tips.
The Flour Treatment Agent and Fortificant That May Compromise The Halalan Syafiqullah Bin Lukman (1180869) Group 3 INSTRUCTOR: Assoc. Prof DR Alina Abdul Rahim Faculty of Science & Technology
