Choices for A Healthy Lunch and Dinner!

I have listed some choices that can be combined to create a healthy lunch or dinner.  Choose a protein, starchy carb and complex carb.

Protein (Approx. 200 to 300 calories- about the size of a card deck):

3 to 4 oz. chicken breast
3 to 4 oz. fish
3 oz. lean beef/turkey/pork

Starchy Carb (Approx. 150 to 200 calories):

Baked potato or sweet potato (may add a teaspoon of olive oil, salt and pepper)
1 cup brown rice
1 cup of corn
1 or 2 pieces of whole wheat bread/pita/tortilla
1 cup of beans
1 cup of whole wheat pasta

Complex Carb (Approx. 100 calories):

Choose 1 to 2 cups of vegetables (steamed or quick stir fry)
Green Salad with 1 T. dressing (may include 1/2 avocado)