Dinner is a time when it's easy to overeat, especially if you haven't eaten much throughout the day, so keep portion sizes in mind. Divide your plate into four quarters in your mind. One-quarter is for your meat or protein source, one-quarter is for a starch, and the last two quarters are for green and colorful vegetables or a green salad. Here are some recommendations, you can choose for a healthy dinner.
Day 1 | One cup mashed potato One cup cooked spinach One cup green beans One glass of alcohol less beer One glass of water Mixed salad containing carrot, cucumber (You will get around 770 calories, 45-gram protein, 60-gram carbohydrates and 15-gram fat) |
Day 2 | One cup boiled meat One cup baked beans One cup carrot or cucumber One glass of alcohol-free wine One glass water (You will get around 880 calories, 85-gram protein, 70-gram carbohydrates and 5-gram fat) |
Day 3 | One cup mix cooked veg One cup mix salad of cucumber, carrot, tomato, and onion One glass of low-fat milk One glass of water (You will get around 580 calories, 35-gram protein, 60-gram carbohydrates and 20-gram fat) |
Day 4 | One cup of Brown Rice One cup of steamed broccoli One cup of salad dressing including tomato, onion, spinach leaves One glass water One glass of alcohol-free wine (You will get around 645 calories, 40-gram protein, 75-gram carbohydrates and 10-gram fat) |
Day 5 | One cup of salad One small baked potato One cup boiled chicken One glass of water One glass of beer (You will get around 500 calories, 45-gram protein, 35-gram carbohydrates and 10-gram fat) |
Day 6 | One cup brown rice One cup cooked beans One cup salad One glass of wine One glass of lemon water (You will get around 630 calories, 25-gram protein, 60-gram carbohydrates and 15-gram fat) |
Day 7 | One cup brown rice One cup grilled or baked chicken One cup of green salad One glass of low-fat milk One glass of water (You will get around 670 calories, 35-gram protein, 90-gram carbohydrates and 20-gram fat) |
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