[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-403117-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-403117-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","remember-your-carb-goal-meal-planning-made-easy","Remember Your Carb Goal - Meal Planning Made Easy","","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. 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Mix and Match  \nChoose one: Choose one: Choose two servings:  \n\n| Lean Protein (3-4 ounces) | Grains/Starchy Vegetables\u003Cbr>(cooked)\u003Cbr>(each serving = 30 g carbs) | Non-Starchy Vegetables (1 cup raw or 1/2 cup cooked = 5 carbs) |\n| --- | --- | --- |\n| Skinless Turkey Breast | 2 slice Whole Grain Bread | Bell Peppers (Red, Green, orange, yellow) |\n| Skinless Chicken Breast | 1 Whole Wheat Bagel Thin or English Muffin | Broccoli/Brussels’ Sprouts |\n| Tuna (canned in water) | 2/3 cup Brown Rice | Carrots |\n| Tilapia, Haddock, Cod (Baked, broiled, grilled) | 1 cup Sweet Potatoes | Cauliflower |\n| Salmon (Baked, broiled, grilled) | 1 cup Edamame | Cooked Greens – Collard, Turnip, Kale, Bok Choy |\n| Shrimp (Baked, broiled, grilled) | 1 cup Beans (pinto, black, kidney, garbanzo) | Fresh Greens – Spinach, Romaine,\u003Cbr>Lettuce |\n| 2 Hard Boiled Eggs (limit yolks) | 1 cup Oatmeal | Cabbage – Red, Purple, Green |\n| 3 Egg Whites or ¾ cup Egg Substitute | 1 cup Butternut Squash/Acorn Squash | Tomatoes |\n| ¾ cup low-fat cheese | 1 cup Corn | Zucchini or Yellow Squash |\n| 1 cup Non-fat Plain Greek yogurt | 1 cup Peas | Mushrooms |\n| Low-fat Cheese | 2/3 cup Whole Grain Pasta | Green Beans |\n| Tofu (Baked, broiled, grilled) | 2/3 cup Quinoa | Sugar Snap Peas |\n| Tempeh | 1 cup Couscous | Cucumber |\n| Pork Loin Chop | 1/3 cup Ferro | Asparagus |\n| Sirloin or Round Steak | 2/3 cup Barley | Eggplant |\n| 95% Lean Ground Beef | 2/3 cup Buck wheat | Radishes |\n\nRemember Your Snack Goal:  \n15 – 30 g carbohydrate  \n150 calories or less  \nMake a Healthy Snack Pair a Protein with a Carbohydrate  \nChoose One Choose One  \n\n| Protein/Healthy fat | Carbohydrate |\n| --- | --- |\n| Handful of Nuts (almonds, cashews, walnuts, pecans, peanuts, pistachios) | Orange |\n| 1 Tbsp Peanut-Butter or Almond-Butter | Apple |\n| Cottage Cheese (½ cup) | Strawberries (1 cup) |\n| Low Fat String Cheese | Pear |\n| Hummus (1/4 cup) | Celery sticks / Grape tomatoes |\n| 1 Hard Boiled Egg | Carrot sticks |\n| Low Fat Plain Greek Yogurt (¾ Cup) | Blueberries (1 cup) |\n| Avocado (1/4 cup) | Whole wheat crackers (4 – 5 small) |\n| Pumpkin Seeds (1/4 cup) | Small Banana |\n| EAS Advant EDGE Protein Shake (110 calories, 15 g protein, 5 carbs) | Bell Pepper slices |\n|  |  |","cbCaitPLaY89wOjD","https://ap.wps.com/l/cbCaitPLaY89wOjD","pdf",121434,"English","# Meal Planning Made Easy\n## Carb targets per meal\n## Mix-and-match meal components\n## Snack goal and pairing options","[{\"question\":\"What carb range is suggested for each meal?\",\"answer\":\"Choose 30–45 g carbs per meal or 45–60 g per meal.\"},{\"question\":\"How should non-starchy vegetables be counted toward carbs?\",\"answer\":\"Non-starchy vegetables are listed as 1 cup raw or 1/2 cup cooked, equaling 5 carbs.\"},{\"question\":\"What are the recommended snack goals and calorie limit?\",\"answer\":\"Aim for 15–30 g carbohydrates and 150 calories or less, pairing a protein with a carbohydrate.\"}]","Remember Your Carb Goal - Meal Planning Made Easy | PDF",1790537432]