MORNING


FIBER AND PROTEIN will help keep you satisfied until lunch. Make-ahead options make mornings easier.


KILENE: Balance is key; a piece of fruit or granola bar won’t keep you full. I put peanut butter, banana, and chia seeds (my favorite combo) on toast or toaster waffles, or I roll them up in a tortilla. When I’m on the go, egg muffins with spinach and bacon are so easy because I can make them ahead and freeze them.


CHIA SEEDS These tiny seeds are


thickener for smoothies, pudding, and overnight oats.


packed with nutrients and antioxidants. Use as a


NOON


EVENING


FOCUS ON VEGGIES, which tend to take a backseat at other meals. Try colorful salads and grain bowls to up your servings.


KILENE: I’ll roast chicken and vegetables early in the week, then mix and match with a different dressing and base (leafy greens or quinoa) each day. I also make a taco bowl with riced cauliflower, ground turkey, and black beans.


COVER THE BIG THREE: protein, starch, and produce. Vegetables should take up half the plate, with ½ cup starch and 3-4 oz protein.


KILENE: I cook meat in my slow cooker so it’s done when I get home, then I only have to focus on the starch and vegetable. I’ll also toss squash noodles with pesto and top with shrimp or serve as a side with baked salmon.


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