Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English | Page 44

CREATE YOUR
PERFECT MEAL.
For a quick and easy way to add variety to your lunches and dinners,
create your own perfect meal by making one selection from each of the
four categories. Following these food charts ensures that you’re getting
the correct balance of protein, carbohydrates and healthy fats with each
meal and staying within your recommended calories.
MEN + 200 Calories
TYPE
OATS
Rolled oats (GF if uncontaminated)
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1 cup (cooked) or
½ cup (dry) 1 ⁄ 3 cups (cooked) or
2
⁄ 3 cup (dry)
⁄ 3 cup (cooked) or
1
⁄ 3 cup (dry) 1 cup (cooked) or
½ cup (dry)
1
CHICKEN
SERVING SIZE
WOMEN MEN
Halibut, tilapia, cod, tuna, orange roughy, swordfish 4 oz. 5 oz.
Salmon 3 oz. 4 oz.
Turkey bacon 3 slices 5 slices
Turkey sausage 4 links 5 links
Ground turkey 4 oz. 5 oz.
Deli meat 4 oz. 6 oz.
Chicken breast 4 oz. 5 oz.
Quinoa (GF) 2 ⁄ 3 cup 1 cup (cooked) Ground chicken 4 oz. 5 oz.
Rice (wild or brown) 2 ⁄ 3 cup 1 cup (cooked) Deli meat 4 oz. 6 oz.
1 (pouch) or
¾ cup (cooked) 2 (pouches) or
1½ cups (cooked) 95% Lean ground beef 3 oz. 4 oz.
⁄ 3 cup (cooked) 1 cup (cooked) Ground bison 3 oz. 4 oz.
Cream of Rice (GF) 1 cup (cooked) 1½ cups (cooked) Roast beef deli meat 4 oz. 6 oz.
Whole grain English muffin 1 muffin 1½ muffins Egg 1 whole + 3 whites 2 whole
Whole grain bread 1 slice 2 slices Egg substitute 8 oz. 12 oz.
Whole grain tortilla 1 tortilla 2 tortillas Plain nonfat Greek yogurt or low sugar (under 10 g) 1 cup 1 1 ⁄ 3 cup
Corn tortilla (GF) 2 small 4 small 2% Cottage Cheese English muffin (GF) 1 muffin 1½ muffins 1% milk 10 oz. Whey protein 1 scoop Lentils ½ cup (cooked)
Barley
PASTA
MEN
2
Cream of wheat
BREAD
TURKEY
WOMEN
MEN + 170 - 200 Calories
TYPE
SERVING SIZE
Steel cut oats (GF if uncontaminated)
GRAINS
WOMEN + 130 - 150 Calories
FISH
CARBOHYDRATES.
WOMEN + 125 Calories
PROTEIN.
2
BEEF
EGG
DAIRY
1 cup (cooked) 2 cups (cooked) Whole wheat pasta 2 ⁄ 3 cup (cooked) 1 cup (cooked) Pasta (quinoa, rice) (GF) 2 ⁄ 3 cup (cooked) 1 cup (cooked) Black beans
⁄ 3 cup (rinsed & cooked) 1 cup (rinsed & cooked) Forever Lite Ultra ®
Buckwheat soba noodles
VEGETARIAN
LEGUMES Black beans, chickpeas, pinto STARCHY VEG Baked red potato 2 small 2 small Tofu
Baked sweet potato 1 cup 1½ cups Edamame (shelled)
Winter squash (hubbard, acorn, butternut) 1¼ cups (cooked) 2 cups (cooked) Veggie burger
2
2
2
⁄ 3 cup
⁄ 3 cup (rinsed & cooked)
⁄ 8 cup
7
12 oz.
1½ scoops
⁄ 4 cup (cooked)
3
⁄ 4 cup (rinsed & cooked)
3
1½ scoops 1½ scoops
8 oz. 10 oz.
⁄ 4 cup 1 cup
1 patty 1½ patties
3
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