Building Healthy Meals
Use this reference guide to help you create healthy meals quickly and easily. To build a nutritious meal, pick one item from each column:
Protein
(Choose 1)
Examples: Chicken Turkey Beef Pork Fish Eggs
Greek Yogurt
Cottage Cheese
Whey Protein
Vegetables
(Choose 1 or 2)
Examples: Broccoli Brussels Sprouts Carrots Spinach Green Beans Squash Zucchini Kale Bok Choy
GUIDANCE
20 to 40 grams per meal
(A fist-size serving is roughly 20-25 grams of protein)
Eating Omega-3s
When possible, include foods high in Omega 3 fatty acids in your meals. These can include:
Fruits
(Choose 1)
Examples: Berries Apples Bananas Mangos Pineapples Grapes
GUIDANCE
Starches
(Choose 1)
Examples: Old-Fashioned Rolled Oats
Rice Quinoa Beans Lentils Potatoes
Arugula Microgreens
Lettuce Tomatoes
Milk/Cheese Salmon Avocado Beans
GUIDANCE
1 or 2 one-cup servings per meal
Chia/Flax/Hemp Seeds
Nuts (Almonds, Macadamia, Walnuts) Extra Virgin Olive Oil
1 one-cup serving per meal
GUIDANCE ½ cup per meal
Healthy Cooking Oils
Depending on the temperature you’re using to cook, different types of oils may be your healthiest option:
High Heat (above 350°)
Avocado Oil
Moderate Heat (350° or below)
Extra Virgin Olive Oil
Cold Preparations (e.g. salad dressings)
Walnut Oil
Flax Oil