Create Balanced Meals
Planning meals for your day will help you to get the protein, vitamins, and overall nutrition that you need to stay strong and healthy.
Meals and Snacks Day Example Breakfast: 2 egg vegetable omelet + 1 toast bread Snack: 1 string cheese + ½ pear Lunch: chicken kebabs + 1 cup vegetables + ½ cup rice or ½ pita bread Snack: ½ cup nonfat Greek yogurt with ranch seasoning + raw baby carrots Dinner: 3 oz of lean ground turkey + ½ cup noodles with marinara sauce + 1 cup cauliflower
Your Turn: practice creating high protein meals and snacks. Fill in the blank lines below with food choices you would eat. You can use the previous pages for ideas.
Breakfast
Snack
Lunch
+ 2-3 oz of protein ½ cup carbohydrate( grain, fruit)
+ 1-2 oz of protein ½ cup carbohydrate( grain, fruit) fruit)
+ + 2-3 oz of protein 1 cup vegetables ½ cup carbohydrate( grains or
Snack
+ 1-2 oz of protein ½ cup carbohydrate( grain, fruit)
Dinner
( grains)
+ + 2 oz of protein 1 cup vegetables ½ cup carbohydrate
Beverages: 64 oz of fluids that are sugar-free, caffeine-free, and non-carbonated
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