Remember Your Carb Goal - Meal Planning Made Easy

Sep 27, 2026

Meal planning guidance focused on carbohydrate targets per meal and per snack, with clear carb ranges and calorie limits. Provides a mix-and-match framework for selecting lean proteins, grains and starchy vegetables, and non-starchy vegetables to reach set carb amounts. Includes a separate snack goal with portion ideas that pair protein or healthy fats with specific carbohydrate choices. Designed to support healthier eating through structured meal and snack combinations.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages2

Reading Time5 min

AccessFree to download

Meal Planning Made Easy

Carb targets per meal

Mix-and-match meal components

Snack goal and pairing options

Remember your carb goal: 30 – 45 g / meal or 45 – 60 g /meal Meal Planning Made Easy - Mix and Match Choose one: Choose one: Choose two servings: | Lean Protein (3-4 ounces) | Grains/Starchy Vegetables
(cooked)
(each serving = 30 g carbs) | Non-Starchy Vegetables (1 cup raw or 1/2 cup cooked = 5 carbs) | | --- | --- | --- | | Skinless Turkey Breast | 2 slice Whole Grain Bread | Bell Peppers (Red, Green, orange, yellow) | | Skinless Chicken Breast | 1 Whole Wheat Bagel Thin or English Muffin | Broccoli/Brussels’ Sprouts | | Tuna (canned in water) | 2/3 cup Brown Rice | Carrots | | Tilapia, Haddock, Cod (Baked, broiled, grilled) | 1 cup Sweet Potatoes | Cauliflower | | Salmon (Baked, broiled, grilled) | 1 cup Edamame | Cooked Greens – Collard, Turnip, Kale, Bok Choy | | Shrimp (Baked, broiled, grilled) | 1 cup Beans (pinto, black, kidney, garbanzo) | Fresh Greens – Spinach, Romaine,
Lettuce | | 2 Hard Boiled Eggs (limit yolks) | 1 cup Oatmeal | Cabbage – Red, Purple, Green | | 3 Egg Whites or ¾ cup Egg Substitute | 1 cup Butternut Squash/Acorn Squash | Tomatoes | | ¾ cup low-fat cheese | 1 cup Corn | Zucchini or Yellow Squash | | 1 cup Non-fat Plain Greek yogurt | 1 cup Peas | Mushrooms | | Low-fat Cheese | 2/3 cup Whole Grain Pasta | Green Beans | | Tofu (Baked, broiled, grilled) | 2/3 cup Quinoa | Sugar Snap Peas | | Tempeh | 1 cup Couscous | Cucumber | | Pork Loin Chop | 1/3 cup Ferro | Asparagus | | Sirloin or Round Steak | 2/3 cup Barley | Eggplant | | 95% Lean Ground Beef | 2/3 cup Buck wheat | Radishes | Remember Your Snack Goal: 15 – 30 g carbohydrate 150 calories or less Make a Healthy Snack Pair a Protein with a Carbohydrate Choose One Choose One | Protein/Healthy fat | Carbohydrate | | --- | --- | | Handful of Nuts (almonds, cashews, walnuts, pecans, peanuts, pistachios) | Orange | | 1 Tbsp Peanut-Butter or Almond-Butter | Apple | | Cottage Cheese (½ cup) | Strawberries (1 cup) | | Low Fat String Cheese | Pear | | Hummus (1/4 cup) | Celery sticks / Grape tomatoes | | 1 Hard Boiled Egg | Carrot sticks | | Low Fat Plain Greek Yogurt (¾ Cup) | Blueberries (1 cup) | | Avocado (1/4 cup) | Whole wheat crackers (4 – 5 small) | | Pumpkin Seeds (1/4 cup) | Small Banana | | EAS Advant EDGE Protein Shake (110 calories, 15 g protein, 5 carbs) | Bell Pepper slices | | | |

FAQs

What carb range is suggested for each meal?

Choose 30–45 g carbs per meal or 45–60 g per meal.

How should non-starchy vegetables be counted toward carbs?

Non-starchy vegetables are listed as 1 cup raw or 1/2 cup cooked, equaling 5 carbs.

What are the recommended snack goals and calorie limit?

Aim for 15–30 g carbohydrates and 150 calories or less, pairing a protein with a carbohydrate.

Sep 27, 2026

Uploaded by SundayMiles