The key is filling your plate at every meal with a healthy balance of foods filled with whole grains, fruits, vegetables, and lean proteins such as fish, chicken or plant-based proteins. Keep in mind Dr. Bernstein’s recommendations for healthy, balanced meals.
Breakfast: 75-80% protein (eggs, shake, oatmeal with protein powder) ~10-15% fruits, ~10% fats (nuts, avocado).
Lunch: 40% peggies, 30% proteins, 10% fruits, 10% quality carbohydrates (grains, quinoa, beans or legumes), and 10% fat flavoring for salads or vegetables.
Dinner: 20% veggies, 40% proteins, 10% fruits, 10% qualified carbohydrates as indicated for lunch meal, 10% fats (olive oil, avocado, etc.)