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MealPlan

40-30-30 Meal Plan

Diet with 40% carbs, 30% protein, and 30% fat.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

40-30-30 Diet

A 40-30-30 diet divides your overall daily calories into 40% from carbohydrate, 30% from protein, and another 30% from fat. This zone-style diet helps increase your feeling of satiety and stabilizes your blood sugar levels and the subsequent insulin response

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium
2000 39% 31% 30% 27g 2156mg

Day 1
Breakfast 1 whole wheat bagel with 1 ounce turkey sausage and ¼ cup Egg Beaters®
2 teaspoons Smart Balance®
Morning
Snack		 ½ cup low fat cottage cheese
1 cup fruit cocktail
Lunch 1 whole wheat bun with 8 ounce tuna filet, 2 tablespoons avocado, and 1 tablespoon light mayonnaise
1 small apple
Afternoon
Snack		 1 Anytime Health™ Snack Bar
12-15 cashews
Dinner 6 ounces flank steak on 2 cups spinach with 2 cups of peppers, mushrooms, carrots, and tomatoes with 1 tablespoon balsamic glaze

Day 2
Breakfast 1 cup oatmeal with 1 cup 1% milk, 3/4 cup blueberries, 1 tablespoon honey, and 1 teaspoon Smart Balance®
Morning
Snack		 15 baked tortilla chips with ½ cup refried beans and 1 ounce low fat cheddar cheese
Lunch 6-inch Subway® chicken breast sandwich
1 apple
Afternoon
Snack		 6 ounces low fat yogurt with ½ cup blackberries
Dinner 8 ounce grilled turkey patty on 1 whole wheat bun
1 cup mixed vegetables

Day 3
Breakfast ½ cup cottage cheese with 1 cup strawberries, 1 cup blueberries, and 12 almonds
Morning
Snack		 1 ounce string cheese with 15 whole wheat crackers
Lunch 2 slices whole wheat bread with 6 ounces grilled chicken, 2 ounces cheddar cheese, and 2 slices avocado

1 cup baby-cut carrots
Afternoon
Snack		 1 cup 1% milk with 1 packet Swiss Miss® Hot Chocolate mix
Dinner 6 ounce grilled salmon filet
1½ cup cooked summer squash
1 cup whole grain pasta

Day 4
Breakfast 2 cups mixed berries with 6 ounces low fat yogurt and 12 almonds
Morning
Snack		 1 cup Campbell’s® Chunky Healthy Request Microwavable Bowls
Lunch 10 inch tortilla with 4 ounces sliced turkey breast, 2 slices Swiss cheese, ¼ cup spinach, 1 slice tomato, ½ tablespoon light mayonnaise, and ¼ tablespoon mustard

8 ounces skim milk
Afternoon
Snack		 ½ grapefruit
Dinner Shrimp Scampi made with 20 small shrimp, 1 cup whole wheat pasta, and 1 tablespoon extra virgin olive oil

3/4 cup spinach

Day 5
Breakfast 2 pancakes
¾ cup Egg Beaters®
4 teaspoons light maple syrup
Morning
Snack		 12 pretzels
Lunch 6 ounces grilled chicken breast with 1½ cup mixed vegetables
1½ cup mixed greens, 1 tablespoon olive oil, and 1 tablespoon red wine vinegar
1 small apple
Afternoon
Snack		 High protein shake made with 1 cup 1% milk, 1 cup strawberries, and 1 scoop Anytime Health™ Whey Protein Isolate (vanilla or chocolate)
Dinner Macaroni and cheese made with 4 ounces of ham, 1 ounce low fat cheddar cheese, 1 cup 1% milk, 2 teaspoons Smart Balance®, and 1 cup pasta

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