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 cup cooked.
FIBROUS VEGETABLES Portion:	the size of your fist, or approximately 1 cup 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 Beef	Baked Potato	Green Peppers
Tuna	Whole Wheat Pasta	Spinach
Protein Powder	Whole Wheat Bread	Brussel Sprouts
White 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.