PROTEIN Portion:	the size of the palm of your hand, or approximately 4 to 6 oz.
CARBOHYDRATES Portion:	the size of your fist, or approximately 1-2 cups cooked.
FIBROUS VEGETABLES Portion:	the size of your fist, or approximately 1-2 cups cooked.
FAT Portion:	Meat and most other protein sources provide the majority of fat you need. Adding healthy fats, such as 1-2 teaspoons of flaxseed or olive oil (or even all-natural peanut butter), to a couple of your meals is good for your body and your health.

Below are just some of the more popular examples of each type. Make sure you get a portion of protein and a portion of carbs at each of your 5 - 6 meals, and throw in a portion of fibrous vegetables with 1 - 3 of your meals daily. Mix and Match--find combinations that you like. Check out these recipes for ideas!

Protein	Carbohydrates	Fibrous Vegetables
White Meat Chicken	Brown Rice	Broccoli
Egg Whites / Eggs	Oatmeal	Green Beans
White Meat Turkey	Sweet Potato	Cauliflower
Lean Ground Beef / Steak	Baked Potato	Green Peppers
Canned Tuna	Whole Wheat Pasta	Spinach
Protein Powder	Whole Wheat Bread	Brussel Sprouts
Fresh Fish	Corn	Romaine Lettuce
Protein Bar	Beans	Celery
Skim / Low-Fat Milk**	Strawberries	Cucumbers
Yogurt**	Apple	Carrots
Cottage Cheese**	Peas	Radishes

** Milk, Yogurt, and Cottage Cheese are good protein sources but they contain lactose which should be factored into your carbohydrate portion. Check their food labels for serving size and protein/carb content.