The 3-2-1 Slim Fast diet is made of three medium sized snacks consisting of fruits, veggies, nuts or seeds; two lighter snacks consisting of Slim Fast shakes or bars; and one full meal. But what makes a meal become a “balanced” meal?
Men should get 800 calories out of their one plate full balanced meal and women should get 600 calories. As a general rule a balanced meal should be a plate filled ½ full of veggies, ¼ lean proteins, and the remaining ¼ with starch.
A balanced meal should be made of...
Veggies can include things like beans, carrots, eggplant, spinach, broccoli and others. The key with making veggies a part of a healthy, balanced meal is to either eat them raw, steamed, or cooked with very little oil.
Lean proteins include foods like lean beef, poultry fish, pork, and tofu. Either steamed or cooked with very little oil is best.
Starch in a healthy meal can be things like whole wheat pasta, brown rice, whole grain bread, potatoes, and corn.
Tips and tricks for less fat in your three part meal
While not everyone is the master chief of diet foods, there are some simple things you can do to cut the fat out of your diet whether or not you are skilled in the arts of cooking or simply a newbie.
- Reduce the invisible fat by using non-stick cookware for cooking most of your foods. When you do need to use oil be sparing.
- Look for low-fat versions of your favourite foods.
- Try substituting chicken, turkey, or veggies in your favourite beef recipes. Chicken and turkey are usually healthier white meat options.
- Remove the skin from the meat; doing so will help you save on fat and calories. Trim away any visible fat before cooking.
- Marinade meats in lemon juice to help cut the grease.
- Use skimmed or reduced-fat salad dressing or other low-fat sauces.
- Avoid snacking while cooking. If you feel especially hungry snack on carrots, celery, or cumber sticks.