The goal is to have a ratio of 50% protein 30% carbs 20% fat...roughly.
You can track this easily on a calorie counting website. Such as Caloriecount or Myfitnesspal
This plan comes fairly close:
Breakfast: Spirutein smoothie: almond milk, frozen fruit and ground flax
Snack: 1/2 C. oats or beans and 1/8 C. almonds
Lunch: Tofu or gluten and vegetables/Salad (with lemon juice and braggs)
Snack: Fruit or baby carrots
Snack: Protein bar
Dinner: Veggie Pattie or tempeh and vegetables or Spirutein smoothie
This is a vegetarian/vegan plan, but you can use fish, chicken breast, yogurt, milk and egg whites if you are not.
Follow this ratio, vegan or not and don't eat any carbs after 3pm and have nothing 3 hours before bed and you will be golden!
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