40/40/20 food ideas?

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  • lisarawski
    lisarawski Posts: 10 Member
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    Bump--great ideas so far...I'm looking for 40/40/20 (P/C/F) Thanks!!
  • imsmrity25
    imsmrity25 Posts: 1 Member
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    Breakfast:

    1. sprouts salad (lentils sprouts+cumin powder+pepper+salt+oil 3 drops)
    2. pancake (whole wheat flour+whey protein powder+raisins+almonds)
    3. sprouts Dosa
    4. 2 eggs and protein shake
    5. oatmeal
    6. Brown bread and veggies sandwich OR chicken sandwich+ smoothie with protein powder
    7. Veggie scramble+2 slices ham+fruit +black coffee


    Lunch:
    1.Tuna+Mixed Green veggies+ brown rice
    2. sprouts curry + rice
    3. Mungdal Khichdi + 1 egg
    4. Masala Soya chunk +mashed potatoes
    5. Sandwich (Ham/chicken/tofu)+carrot, broccoli salad
    6. corn+chicken+spinach+broccoli+tomatoes salad +rice
    7. shrimp+veggies salad OR oatmeal

    Snacks:
    Apple, Bananas, grapes, Strawberries, cucumber, carrots etc. (Any 1 fruit/vegetable of your choice)
    Almond, Peanuts, Pumpkin seeds etc (1 spoon of any nut)

    Dinner:
    Soups/Salads of your choice but make sure to add veggies, lentils, chicken etc. and avoid high carb items.


    NOTE: It might not be precisely 40 40 20 but its a well balanced diet.
  • threeyears2024
    threeyears2024 Posts: 52 Member
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    jennnymccarthy wrote: »
    Hello! I have recently been trying to hit a 40% carb, 40% protein, 20% (or less) fat ratio per day, and I have been having a bit of trouble. I know I may never be exact in the ratio, but I always either go over on carbs (easy!) or fat (those darn eggs!). I am also trying to hit 1650 calories/day.

    Anyone else doing a similar ratio? I'm looking for some new ideas for meals/snacks/etc! Thanks!

    1. Egg whites omelette, sauteed tomatoes (in that same oil), coffee with milk
    2. One medium sized potatoes cut into wedges and baked, with 100-200 g of frozen veggies sauteed with 100-150 g of boneless, skinless chicken
    3. Watermelon with cottage cheese
    4. Mangoes with low fat yogurt
    5. Coconut water, strawberries, blueberries Popsicle (just blend them together)
    6. Oatmeal pancake (Oatmeal, one banana, one egg, 1/2 tsp baking powder, vanilla extract, stevia, blend them into pancake batter)
    7. Oatmeal cake (Oatmeal, dark chocolate, milk)
    8. Tuna sandwich (Brown bread, tuna, light mayo with lettuce and tomato and mustard)
    9. Beef burger (Avoid the bun, use lettuce as the wrap)
    10. Pizza (Use pita bread as the base, pasta sauce, cheese, salami instead of pepperoni, veggies of your choice)

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