The Magical

步驟

Step 1: Start with a protein base (30-40g)

Without enough protein you’ll be hungry again in an hour.

Pick one:

6 oz grilled chicken

6 oz ground turkey or beef

6 oz salmon or shrimp

2 eggs + 4 oz deli meat

Step 2:

Add a fiber carb (1/2 cup to 1 cup). This will give regulate your blood sugar.

Brown rice, white rice or quinoa

Roasted sweet potato/ white potato

Black beans or chickpeas

Farro or barley

Step 3:

Load up on veggies. Eat 1 cup +. This will keep you full & give you all vitamins.

Chopped Steamed broccoli florets

Steamed string beans

butternut squash

Zucchini/ cabbage/ shredded lettuce

Tomato’s/ cucumbers

peppers and onions

Step 3:

Add a healthy fat. 1-2 tbsp. This keeps you satisfied.

feta cheese, shredded mozz, cheddar

olive oil

olives

avocado

fat from your meat

sliced or crushed nuts

Step 5:

Add flavor. This will make you want to eat it! 1-2 tbsp

hot sauce

sugar free bbq sauce

bolt house dressings

lemon juice + herbs

Greek yogurt based dressing

You can use this method with any meal. Print, save and share this.

Now to understand how much you should be eating that’s where knowing your personalized macros & I can help as a macro certified coach/ functions nutriton coach. Fill out form in bio or purchase through the website.

Happy Holidays!

I hope this helps!

If you are saving this post, please LIKE, & FOLLOW ⭐️ @nutritionwith_grace