P.L.A.T.E.

Formula for daily meal planning

🔹 P - Protein (4-6 oz lean protein) – Supports muscle retention and keeps you satisfied.
🔹 L - Leafy Vegetables or Fruits (1-2 cups) – Packed with fiber, vitamins, and minerals.
🔹 A - Add Complex Carbs (½ cup) – Provides steady energy and keeps cravings in check.
🔹 T - Tasty Enhancers (sauce/spices) – Boosts flavor without extra calories.
🔹 E - Ensure Proper Portions – Keeps everything balanced for sustainable weight loss.

Your Grocery List, Simplified

Lean Proteins:

• Chicken (Try rotisserie chicken for convenience)

• Deli Turkey (Look for low-sodium options like Boar’s Head or Applegate)

• Fish, Shrimp, Crab, etc. (Wild-caught salmon, shrimp, or tilapia from brands like Wild Planet or Vital Choice)

• Lean Beef (Opt for 90% lean ground beef or bison for a leaner option)

• Fat-Free Greek Yogurt (Chobani Non-Fat Plain or FAGE Total 0%)

• Eggs & Egg Whites (Eggland's Best for higher-quality eggs or carton egg whites)

• Plant-Based Meat Alternatives (Beyond Meat or Impossible Burger for a vegetarian option)

Vegetables or Fruits

• Choose whatever you like—fresh, frozen, or canned. Some favorites for convenience:

  • Frozen Veggies: Green Giant or Birds Eye frozen veggies for easy, quick additions to meals.

  • Canned Veggies: Low-sodium canned beans or vegetables from Del Monte or Green Giant.

Complex Carbs:

• Wraps & Tortillas (Mission Carb Balance Tortillas or Joseph's Lavash for lower-carb options)

• Rice (Look for brown rice or cauliflower rice for fewer carbs and more fiber; Seeds of Change makes pre-cooked organic rice)

• Protein or Whole Grain Pasta (Barilla Protein Pasta or Banza Chickpea Pasta for extra protein)

• Beans & Lentils (Canned organic beans from Eden Foods or dried lentils for a low-cost option)

• Corn (Frozen corn kernels or corn on the cob, or use corn tortillas for wraps)

• Potatoes (Sweet potatoes are a great fiber-rich option; look for organic when possible)

• Whole Grain Breads (Dave’s Killer Bread or Ezekiel Bread for a nutrient-dense option)

• High Fiber Crackers (Triscuit or Mary's Gone Crackers for a crunchy snack option)

Tasty Enhancers:

• Salsa (Newman's Own or Frontera for a zesty addition)

• Hot Sauce (Tapatío or Frank’s RedHot for spicy flavor without extra calories)

• Sugar-Free BBQ Sauce (G. Hughes Sugar-Free BBQ for a delicious, low-carb option)

• Sugar-Free Teriyaki Sauce (Kikkoman or Ken’s Steakhouse Light Teriyaki Sauce)

• Low-Sodium Soy Sauce (Bragg Liquid Aminos or Kikkoman Reduced Sodium)

• Salad Dressings (Ken's Lite Dressings or Bolthouse Farms Yogurt-based dressings)

• Lite Sour Cream (Breakstone's or Daisy for a lighter topping)

• Marinara Sauce (Rao’s Homemade Marinara for a low-sugar option)

• Nuts & Seeds (Blue Diamond Almonds or Pumpkin seeds for added texture and healthy fats)

• Seasoning Mixes (Mrs. Dash or McCormick for no-salt seasoning blends)

• Mustards (French’s Yellow or Dijon for a low-calorie condiment)

• Mayo (Hellmann’s or Primal Kitchen Avocado Oil Mayo for a healthier option)

• Avocado (Haas avocado for creamy texture in salads or wraps)

• Low-Fat Cheese (Sargento Reduced Fat or Cabot Light Cheddar for lower-fat options)

• Hummus (Sabra Classic or Cedar’s for a creamy dip or sandwich spread)

• Pickles (Vlasic or Bubbies for tangy and low-calorie)