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More of This, Less of That

Let’s talk about how to create a balanced meal for your prepped meals.

Healthy guidelines recommend we all consume 22-40% of calories to come from carbohydrates, 25-60% from fat, and 19-35% from protein. Portioning out your meals can help achieve that breakdown simply by looking at your container.

Start with protein. A general rule of thumb suggests that about a quarter of your container would be filled with protein. If using meat, fish, or poultry for protein, a good portion would be around the size of your palm.

Whole grains or starchy vegetables will fill another quarter. For grains or starchy vegetables, aim for a portion the size of your fist.

And the remaining half with non-starchy vegetables or salad greens. Non-starchy vegetables and leafy greens tend to be packed with vitamins and minerals but low in total calories, so really try to pack these in.

Healthy fats can be incorporated into the meal with avocados, nuts, and seeds or through the use of oils during cooking or in salad dressings.

This gives you a general idea of what your standard lunch or dinner should look like.



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