Build Your Lunch and Dinner
These two meals are made up of three key nutrients: non-starchy vegetables, protein, and complex carbs. Print this list of non-starchy vegetables out to choose from, the unlimited amount you can enjoy will add volume to your meals. Then pick your protein, which should be six ounces per day, split between lunch and dinner. This can be things like chicken, turkey, fish, or tofu. Add in two servings of complex carbs (split between lunch and dinner) which includes things like lentils, chickpeas, sweet potato, starchy vegetables like corn, peas, or squash, and whole grains like wheat pasta or quinoa.