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Step 1 : Pick a Protein:

  • 3.5oz Tofu: 15g protein 

  • 3.5oz Seitan: 25g protein

  • 3.5 oz Lentils: 18g protein

  • 1 cup Beans: 15g protein

  • 1 cup Tempeh: 18g protein

  • 3.5oz Edamame: 15g protein

  • 3.5oz Salmon: 20g protein

  • 3.5oz Mackerel: 19g protein

  • 3.5oz Herring: 23g protein 


3.5 oz = ~100g

Step 2 : Pick a healthy Carb:


  • Cruciferous vegetables (spinach, kale, cauliflower, cabbage, broccoli, asparagus, mustard greens, brussel sprouts...)

  • Root vegetables (potatoes, squashes, parsnips, turnips, carrots, beets..)

  • Grains (brown rice, quinoa, barely, millet, whole wheat pasta, tortillas..)

  • Bread (try to eat whole flour over white refined flour to avoid blood sugar level spike).


Step 3 : Pick a healthy Fat:



  • Olive oil

  • Coconut oil

  • Coconut milk

  • Ghee

  • Nuts (almonds, walnuts, pecans..)

  • Seeds (pumpkin seeds, sunflower seeds, ground flaxseeds, sesame seeds..)


Examples of balanced Dinners:

  • Baked Salmon with grilled asparagus

  • Fish/Tempeh tacos with guacamole, sweet corn and veg

  • Lentil soup with whole wheat bread/pitta

  • Tofu bowl with brown rice and veg

  • Asian noodle soup with shrimp/veg

  • Tofu scramble with veg

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