40% of your meal or snack is high quality, organic, low glycemic carbohydrates in the form of vegetables, fruit, beans, seeds, nuts and whole grains.
30% of your meal or snack is high quality fats from meat (lean & monounsaturated preferably), avocados, nuts, seeds, olive oil, coconut oil, egg yolks, fish skin or fatty fish.
30% of your meal or snack contains high quality protein in the form of lean meat and poultry, fish, eggs, beans, nuts, whey protein powder, and tofu or tempeh if you are vegetarian, keeping in mind these items may not be complete proteins.
This 40, 30, 30 style is also what The Zone recommends so if you ever need tips and ideas check out any Zone style meal plans. The key is to change how you view fat and embrace high quality fats that will fill you up while making you feel satisfied. The other key is to fill up, not only on “salad veggies,” but fibrous veggies like broccoli, cauliflower, sweet potatoes, kale, chard–greens of every kind, eggplant, squash, and artichokes.
This rule doesn’t change on the go so make sure you are adding hummus, almond butter, string cheese, nuts, or hard-boiled eggs to your veggie snack bags. 40, 30, 30 fills you up and keeps you lean. To your health!