Portion Sizes by hand

2 - 3:30 p.m. • 8-12 oz. water

4 - 4:30 p.m. • 2 tbsp. hummus, any flavor, with 3 whole wheat crackers (Akmak brand) • OR ½ sliced apple with 1 – 2 tbsp. peanut butter • OR one cheese stick with six grapes or cucumber slices, carrot sticks, etc. 5 - 6:30 p.m. • 8-12 oz. water

7 -7:30 p.m. • 3 oz. protein: fish, chicken breast, pork tenderloin, etc. • ½ cup cooked vegetable: asparagus, broccoli, etc. • ¼ - ½ cup starch: potato, corn, peas, winter squash, • whole wheat pasta, brown rice (optional) • ¼ - ½ cup fruit, any kind (optional) • 2 tsp. fat: Olive oil (for cooking and preparation) 8 p.m. and beyond • Water, if needed

This sample menu is approximately 1200 calories, 60 grams of protein, 35 grams of fat.

Portion sizes by hand: