It was pretty easy to predict how my meals went when I was living in Spain or when I lived alone in the States. My volume formula, if I’m honest with myself, went like this:
- 50 percent carbohydrates (pasta or bread, usually)
- 20 percent meat or meat substitute like lentils, tofu, or chickpeas.
- 20 percent sauce/flavorings (often creamy or cheesy!)
- 10 percent veggies/other plant-based foods.
It’s not the world’s worst proportion, but whenever the sauce/cheese crept up, or the carbs held steady, my meals might look small on the plate but were actually calorie packed. The formula that I’m aiming for these days is more like this:
- 40 percent veggies – salad as a base, or roasted tomatoes.
- 30 percent meat substitutes like lentils, tofu, or chickpeas, with maybe 10 percent of that coming from meats used as flavorings, like a few pepperoni on top of a dish.
- 20 percent…
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