18d (edited) • Precision Health Discussions
Free Meal Tracker
Here is an easy to follow meal tracker for clean eating and weight loss. High protein and high fiber will keep you full through the day.
Each box is a serving. Check the boxes throughout the day and make sure you are meeting your protein goals.
Easy to follow, and a great way to help you stay on track focusing on healthy nutrition for muscle growth, weight loss and good Gi health.
Here are the rules:
Each box is a recommended serving of their category... i.e for ladies, each orange box represents a 20g protein serving.
Fill up on all the green and orange boxes throughout the day. IF you are still hungry you are welcome to eat more of either of these to help fill you up.
Limit the carb and colored fruit/veggie category to 2 a day.
Easier than counting macros or calories and easy for meal planning.
Why didn't I list fats??
...because likely you are getting fats in through your animal based proteins and cooking green veggies?
Need ideas for more healthy fats?
Avocado, nuts (in moderation), olive oils, fatty fish....
Upping your salad game but need a dressing idea??
Swap out Greek yogurt for mayo in any dressing recipe, turn vinaigrettes into creamy dressings by adding Greek yogurt.
PDF is downloadable and printable . Laminate, place on your fridge and use a dry erase marker to track daily.
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Free Meal Tracker
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