The 40/30/30 Rule
40% lean protein (chicken, turkey, eggs or fish)
30% complex carbs and fiber (green vegetables, legumes, whole grains such as oatmeal and whole-grain breads, and starchy vegetables such as sweet potatoes or corn)
30% good fats (like olives, avocado, nuts, flaxseed or fatty fish like salmon or tuna).
1,200 calories a day is only a baseline. Calorie intake can vary depending on height/weight, fitness goals and other factors. It’s always best to speak with your doctor/nutritionist before starting any new diet regime. Some Ziploc® recipe portions/servings contain over 200 calories; adjust according to the mini meal plan of your choosing.
Fish tacos are a great 40/30/30 meal. Remember to eat slowly, enjoy, and for optimal digestion, drink plenty of water.
Smoothies for any meal
Go wild with portion control
When it comes to mini meals, it’s all about portion control. Eating 6 mini meals every 2 ½ or so hours will give you consistent energy without slowing you down. Prepack Ziploc® brand Snack Bags full of goodness like nuts, grapes, edamame, or other fruits or vegetables. The bags are sized to help keep snacks under 100 calories and you can keep them at your desk or in your purse for easy on-the-go snacking. Ziploc® brand Containers with One Press Seal are also great for taking portion control with you.