Balanced meals with lean proteins, green vegetables, starches, healthy fats, and fiber can help keep you satisfied and energized. Use this guide to manage portion control while enjoying nutrient-dense meals for a healthy lifestyle!

Lean Proteins (At least 6 oz, ~200-400 calories)
Proteins are essential for muscle maintenance and satiety. For balanced meals, aim for at least 6 oz per serving, about the size of two palms.
Chicken breast (skinless): 248 calories per 6 oz
Turkey breast: 240 calories per 6 oz
White fish (cod, tilapia): 180-210 calories per 6 oz
Whole eggs: 70 calories per large egg (2-3 eggs per portion)
Egg whites: 17 calories per egg white (10-12 egg whites for a portion)
Tofu: 140 calories per 6 oz
Tempeh: 315 calories per 6 oz
More about plant based protein, complete proteins and healthy protein-carb ratios for vegetarian meals
Green Vegetables (2 cups raw or 1 cup cooked, ~40-100 calories)
Green veggies are packed with nutrients while being low in calories. A typical portion is 2 cups raw or 1 cup cooked.
Spinach: 14 calories per 2 cups (raw)
Broccoli: 110 calories per 2 cups (cooked)
Kale: 66 calories per 2 cups (raw)
Green beans: 88 calories per 2 cups (cooked)
Asparagus: 54 calories per 2 cups (cooked)
Zucchini: 40 calories per 2 cups (cooked)
Starches (½ cup cooked or 1 slice, ~100-150 calories)
Starches provide essential energy but must be portioned properly. Stick to ½ cup cooked or 1 slice of bread.
Quinoa: 111 calories per ½ cup (cooked)
Brown rice: 110 calories per ½ cup (cooked)
Sweet potatoes: 100 calories per ½ cup (cooked or roasted)
Root vegetables (carrots, beets): 50-60 calories per ½ cup (cooked)
Whole wheat bread: 80-100 calories per slice
Sprouted grain bread (e.g., Ezekiel): 80 calories per slice
Healthy Fats (1-2 teaspoons, ~40-80 calories)
Fats are essential for hormone health and keeping you satisfied. They are calorie-dense, so aim for small portions.
Olive oil: 40 calories per teaspoon
Avocado: 80 calories per ¼ avocado
Nuts (almonds, walnuts): 45-50 calories per tablespoon
Chia seeds: 69 calories per tablespoon
Flax seeds: 55 calories per tablespoon
Goat cheese: 70 calories per 1 oz
Sheep cheese: 90 calories per 1 oz
Fiber-Rich Foods (½ cup cooked, ~80-150 calories)
Fiber is key for digestion and satiety. Add these to your meals for better blood sugar control and longer-lasting fullness.
Lentils: 115 calories per ½ cup (cooked)
Chickpeas: 135 calories per ½ cup (cooked)
Black beans: 110 calories per ½ cup (cooked)
Oats: 150 calories per ½ cup (cooked)
Chia seeds: 137 calories per 2 tablespoons (high in fiber!)
Example Plate:
6 oz of grilled chicken breast (248 calories)
1 cup of steamed broccoli (55 calories)
1 cup mixed salad (70 calories)
½ cup of roasted sweet potato (100 calories)
1 teaspoon of olive oil drizzled on veggies (40 calories)
¼ of an avocado (80 calories)
1 oz of goat cheese (70 calories)
Total: 648 calories
Do you have any questions or are interested in a free consultation? Click here and get in touch.
Comments