The 90/10 Meal Plan

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In our line of work, we talk about food a lot…A LOT. What are the right portion sizes? When are the best times to eat? When (if at all) should I eat carbs? What is a carb? I thought olive oil is bad for me because it is so high in fat? etc. etc.

People are confused, and who can blame them? There are so many conflicting messages out there! We are always looking for simple ways to help our clients start eating right so that they can look and feel their best. We use the 90/10 Healthy Eating Chart to help our clients understand what they should be eating and how much they should be eating. We would love for our loyal FIT readers to try it out and see what they think. Is it easy to follow? What foods are not represented here that you are confused about? Did you feel like you were getting enough to eat? Was breakfast hard, or did you have a harder time figuring out what to eat for a snack? Do you think this is easier or harder than counting calories? Seriously – there is no such thing as stupid feedback so let us know what you think and THANK YOU!

DAILY MENU

90/10 **You want to use this chart for planning meals 90% of the time, and 10% of the time you can think outside the box. 

Complex high fiber Carbs – Pick up to 2 daily servings (breakfast & lunch only)

Cooked Whole Grains= Brown Rice, Quinoa, Millet, Buckwheat (aka kasha), Oats, Barley 1/2 cup

Beans & Legumes= Chick peas, lentils, black beans, kidney, mung beans, pinto 1/2 cup

Root Veggies= Medium Baked Sweet Potato/Yam or Acorn, Summer & Butternut Squash 1/2 cup

Fresh Bread (Bakery Fresh or homemade – no preservatives) 1 slice

Lean Protein- Pick 3 daily servings (every meal)

Chicken (boneless, skinless breast), Turkey (white meat, no deli meat), Fish, Red Meat (no more than 1 x a week), Tofu, Tempeh – portion is about the size of your palm. For white fish (flounder,tilapia, catfish, etc) 1 filet is the appropriate portion size. For thicker fish (salmon, tuna, halibut, etc), 6 oz is the appropriate portion size.

1 egg (whole egg)

Quinoa & Barley (good option for lunch) 1/2 cup

Beans & Legumes= Chick peas, lentils 1/2 cup

Nuts, Nut Butters & Seeds (almonds, cashews, peanuts, brazil nuts, sunflower seeds, pumpkin seeds) 1-2 tbsp *always raw and unsalted. Nut butters should be unprocessed 

Green leafy veggies unlimited 

Healthy Fats- Pick 3 daily servings ( “sprinkle @ every meal”)

Extra Virgin Olive Oil- cold pressed 1-2 tbsp

Flaxseed Oil, Ground Flaxseeds 1 tbsp

Avocado 1/2 an avocado

Nuts & Nut Butters= (walnut, brazil, soy, almond, peanut, almond, pecan, cashews) 1-2 tbsp *always raw and unsalted. Nut butters should be unprocessed 

Seeds= Pumpkin, Hemp, Sunflower seed 1 tbsp

Fish= Salmon, sardines, mackerel 6 oz

Olives handful 

Vegetables- UNLIMITED- at least 2.5 daily servings

Kale, Collard Greens, Bok Choy, Spinach, Brussels Sprouts, Broccoli, Bell Peppers, Arugula, etc.. 

Fresh Fruits- Pick up to 2 daily servings (either breakfast, lunch, or snack)

*GI = Glycemic index (the higher GI spikes your blood sugar so better to eat more in moderation)

Strawberries, Blueberries, Blackberries, Raspberries (low GI, everyday breakfast) 3/4 cup

Apple, Pear, Orange, Peach, Nectarine, Clementine (medium GI, lunch or snack) 1 medium whole fruit

Mango, Banana, Pineapple, Melon, Grapes (high GI, limited to 1-2x a week) 1/2  cup 

10% category: dairy, sweets (dark chocolate is always a good, high antioxidant choice for dessert), fattier meats like chicken thighs, chicken or turkey sausage, etc., pasta, rice…basically anything you know should be consumed in moderation.

Sample menu:

Breakfast: scrambled eggs (1 egg with 2 egg whites) with spinach, sliced tomatoes and 1 piece of whole grain toast. 1 cup of coffee or tea (8 oz) with 2 tbsp. organic half & half and 1 tbsp raw sugar.

Mid-Morning Snack: Mixed berries with 1 tbsp. flax meal sprinkled on top

Lunch: Baby spinach with 1/4 cup cooked lentils, 1 whole sliced apple, 1/4 of an avocado, and 5 chopped whole, raw unsalted walnuts (sub seeds if nut allergy) with EVOO

Afternoon Snack: Celery (unlimited) with 2 tbsp hummus

Dinner: 6 oz. Baked Salmon with Crispy Kale (EVOO on kale, baked for 15 minutes at 425) with 1/4 avocado and fresh lemon on the salmon

*If needed: 2 pieces of dark chocolate or 1 – 6 oz. glass of red wine 

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