Balanced meal ideas

The En-Light-nd Woman

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Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Breakfast
Egg, white, fresh	3 large	47.5	0.7	10.8	0.2
Egg, whole, fresh	1 large	71.5	0.4	6.3	5.0
Oatmeal, dry	0.5 cup	150.0	27.0	5.0	3.0
Apple, Large	0.5 large	58.0	15.4	0.2	0.2
Spices, cinnamon, ground	1.5 tsp	9.6	3.1	0.2	0.0
Sub Total		336.7	46.7	22.4	8.4

This breakfast uses whole oats (not instant!). There is no milk, just slice the apple and add it to your oatmeal with cinnamon...yum!

The En-Light-nd Woman

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Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Breakfast
Banana, raw	0.5 large	60.5	15.6	0.8	0.2
Strawberries, raw, whole	8 large	46.1	11.1	1.0	0.4
Apple, Large	0.5 large	58.0	15.4	0.2	0.2
Nuts, almonds	5 almond	34.5	1.3	1.3	3.0
Turkey, white	3 oz	95.3	6.5	11.5	2.6
Sub Total		294.3	49.9	14.7	6.3

This is a great on-the -go breakfast. A simple balanced shake with turkey on the side.

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Lunch
Turkey, white	2 oz	63.5	4.4	7.7	1.7
Spinach, raw	1 cup	6.9	1.1	0.9	0.1
Cabbage, raw	0.5 cup, shredded	8.8	2.0	0.4	0.0
Brown Rice, cooked	0.5 cup	100.0	21.3	2.0	0.7
Grapes, green or Red	0.5 cup	52.1	13.7	0.6	0.1
Avocado, raw	0.25 fruit	56.8	2.9	0.7	5.2
Sub Total		288.1	45.4	12.2	7.8

This is one of my fav lunches. Just a simple salad with rice, turkey and avocado. The more green veggies you want to add on the better!

The En-Light-nd Woman

Food	Quantity	Calories (kcal)	Carbohydrate (g)	Protein (g)	Fat (g)
Dinner
Chicken Breast	4.5 oz.	210.4		39.6	4.5
Potato, Yukon Gold	1 cup	140.0	30.0
Broccoli, raw.	1 cups	31.0	6.2	2.6	0.4
Sub Total		381.3	36.2	42.2	4.9

Dinner is close to bed-time, so this meal has a different ratio of protein/carb/fat. It contains more protein than carb.