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Portion Knowledge for Balanced Meals: A Guide to Lean Proteins, Veggies, Starches, Healthy Fats, and Fiber

Writer's picture: Dr. Alex BergerDr. Alex Berger

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


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