To ensure you’re eating balanced meals that incorporate all of your main macronutrients—protein, carbs, and fat—Newgent recommends the “Create Your Plate” method.
“The idea is to fill half of your mealtime plate with non-starchy veggies since they’re nutrient-dense, not calorie-dense,” she says. Think brussels sprouts, beets, broccoli, cauliflower, carrots, cucumber, greens, and tomatoes, to name a few.
“When you do this first, the rest of your portions tend to naturally fall into place in a calorie-friendly manner,” she says. To give you an idea, your balanced plate should be comprised of 50 percent vegetables, 25 percent protein, and 25 percent whole grains.
Every meal will stack up differently, but this simple method will generally save you mindless calories. For instance, if you have two cups of cooked whole wheat pasta on your plate, which gets you 289 calories, and swap out half of that for one cup of cooked broccoli, which yields only 55 calories, you’ll still have a serving of pasta and save yourself about 90 calories at dinner alone. Make that dinner swap every day, and you’ll save yourself 630 calories per week, or roughly what you’d get in a Big Mac and Coke.
Make a similar change for every meal, and you’ll cut nearly 1,900 calories per week—more than half a day’s worth for the average guy.
Spicy Ground Chicken and Vegetable Stir Fry: