Please keep in mind that you must switch out items with like items. you can not switch a fruit out for a grain or protein.
*Swap it!
Fruit1 medium apple
1 small banana
1 cup berries
12 cherries
15 grapes
1 medium orange
1 medium peach
1 small pear
2 tangerines
Vegetables
Arugula
Beets
Broccoli
Brussels sprouts
Carrots
Cauliflower
Cucumber
Kale
Mushrooms
Romaine lettuce
Spinach
Tomatoes
Grains
¼ cup barley
¼ cup whole-wheat couscous
½ cup oats
2 oz whole-wheat pasta
¼ cup quinoa
¼ cup brown rice
¼ cup wild rice
Protein
½ cup no-salt-added canned beans
4 oz boneless, skinless chicken breast
4 oz ground chicken or turkey breast
½ cup edamame
4 oz finned fish (such as tuna, tilapia or sole)
4 oz pork tenderloin
8 large shrimp
3 oz lean sirloin steak
4 oz tofu
3 oz water-packed tuna
1 veggie burger
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