Build a Healthy Meal Template

Published:  10/05/2018

Build your meals around nutrient-rich foods to make Mediterranean style meals focusing on:

Mostly plant foods, lean protein such as seafood or occasionally lean poultry, beans, whole grains, vegetables, fruits, nuts, seeds, mono fat.

Why?

1. Vegetables, fruits, seafood, lean poultry and whole grains have a low caloric density. Calorie density, also known as calories per pound, is how many calories is provided per unit measure of food. Choosing foods with a low calorie density can help with weight loss.

2. These foods are nutrient dense.

Helpful Resource 
This is my favorite book containing a collection of quick to make grain bowls, stews and risottos, that will help you create meals using my build a meal template. The author showcases recipes for vegetarian and vegan meals as well as heartier ones with meat and seafood.

Vegetables    ½ your plate

Salad greens or vegetable salads

Roasted asparagus, cauliflower, broccoli, red pepper strips, mushrooms, etc.

Sautéed or stir fried mixed vegetables, kale, sugar snap peas

Raw vegetables

Broth based vegetable soup

Lean Protein     ¼ of your plate

Shrimp, Salmon, Crab, Fish, Chicken or Turkey Breast, Egg Whites, Tofu and some tofu products, quinoa, Reduced Fat Cottage Cheese, Low Fat Greek Yogurt, Skim Milk

Healthy Carbs    ¼ of your plate

Sweet potato or potato

Beans, peas, lentils, corn or green beans

Fruit

Whole grain products: cereal, bread, tortillas, English muffins, pasta, crackers

Whole grains such as:

• Amaranth
• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats, including oatmeal
• Quinoa
• Rice, both brown rice and colored rice
• Rye
• Sorghum (also called milo)
• Teff
• Triticale
• Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
• Wild rice

Products Spotlight:    *Seeds of Change Quinoa and Brown Rice, precooked and microwavable   *Barilla Whole Grain Pasta    *Trader Joe's Whole Grain Crispbread      *Trader Joe's Brown Rice Medley

Healthy Fat  Small Amounts 

Olive oil, olives, olive tapenade, canola oil

Avocado cream

Pesto, Costco's Kirkland

Avocado

Walnuts or almonds or other nuts

Seeds such as pumpkin, sesame, chia, hemp, flax, sunflower

Light salad dressing

Flavor Boosters  Small amounts of the ones that are calorically dense
Rubs Spike. Rub with Love. Greek Freak 

Herbs and Spices, Ceylon Cinnamon, see here more Ceylon Cinnamon info, Turmeric, Salsa, Lemon, Reduced Sodium Soy Sauce, Barbecue Sauce, Sirracha, Chipotles in Adobo, Chili Sauce, mustard, Brummel and Brown Spread, vinegars, Miso, avocado cream, Reduced fat sharp cheddar, feta, goat cheese, reduced fat sour cream, dried fruits, Stevia and erythritol. 

Foods to avoid: saturated fat, food colors, red meat, processed meat, deep fried foods, junky gluten-free products, agave (higher in fructose than other sugars), fast food, highly processed food, added sugar, refined grains like white flour, industrial vegetable oils, trans fats, fruit juice, alcohol, barbecued foods, high heat cooked food.