food plans

i figure it's about time i start thinking 40/40/20 (percentages of lean protein / unrefined carbs / good fat , according to Body for Life). it works very well for me on different levels: #1) i get in enough protein to keep any sweet cravings away, #2) i stay with un-refined cards which are much better for anyone and #3) i know exactly when, where and why to stick in the natural good fats that are needed as part of one's nutritional intake.

i have four mini-meals during the day and each one has the 40/40/20 breakdown that i need. most of these meals take only minutes to prepare.

here are some examples of the meals that i will be eating:

** 1 cup cooked steel-cut oatmeal, 6oz lite cottage cheese, 15 almonds, 4 dates

** 4oz grilled chicken breast, 1 cup brown rice, garden vegetable salad with 1 teaspoon olive oil

** 5 egg-whites + 1 whole egg omelet, 2 slices lite whole wheat bread, 15 almonds, 1 banana

** 4oz tuna fish with water completely drained, 2 slices lite whole wheat bread, garden vegetable salad

** 2 cups chicken/vegetable soup, 1 cup couscous, 1 fruit that is in the house

** stir fry which includes sweet red bell peppers. onions, broccolli, green cabbage, 2-3oz lean chicken breast, one cup brown rice

** 4oz roasted chicken, 1 sweet potatoe, 1 fruit that is in the house

** 4oz grilled salmon, 1 sweet potatoe, garden vegetable salad

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i will be updating this list when i think of more good meal combinations. i know i have a whole lot more on file in my brain, but i just can't remember them right now.

one step at a time and i'm going onward and upward !!