Access the Clean & Lean
Revolution System

Balanced Meal Approach

Balanced Meal Formula: GRAIN OR STARCH* + PROTEIN + COLOR (fruit or non-starch vegetable) with a dash of HEALTHY FATS

Starch: banana, potato, sweet potato, corn, squash, bread

*Notice that the formula states a grain OR starch. Eating pasta AND bread or oatmeal AND banana or sweet potato AND rice together focuses a meal too heavily on grain and starch foods and less on lean protein, fruits, and vegetables (basically you will overdo with grain AND starch and displace much needed lean proteins and vegetables).

This meal is in balance: sweet potato + raw sprouted tofu crumbled + greens sautéed in extra virgin coconut oil + sunflower seeds

This meal is not in balance (doubles up on grain AND starch): brown rice + sweet potato with tofu crumbled sauteed in extra virgin coconut oil


To create your main meals, choose one item from each column below. This will create a meal that is approximately 425 calories. The portions offered in each column represent the calorie listed at the top of the column (i.e. all the portions listed in the ‘Grain or Starch’ column are equal to 60 calories, ‘Color’ 65 calories, ‘Lean Protein’ 150-175 calorie and ‘Healthy Fats’ portions are equal to 100 calories). Knowing the calorie load that each portion represents will allow you to easily increase or decrease your portions to reach your desired calorie load.

Consider eating fruit at breakfast and at your snacks and eating vegetables at lunch and dinner. This is not a steadfast rule, yet it helps to plan out when you will include vegetables (so you don’t skip them or displace them with fruit). Feel free to include vegetables at every meal and snack, but keep fruit to breakfast and snacks only.


Grain or Starch

110 calories

Visual Portion:

½ cup = Tennis Ball


65 calories

Visual Portion:

1 cup = a baseball

Lean Protein

150-175 calories

Visual Portion:

3 oz = deck of cards, size of your cell phone, palm of your hand

Healthy Fats

100 calories

1/2 cup cooked brown rice, quinoa, quinoa pasta, polenta, buckwheat, millet½ cup marinara sauce½ cup lentils or beans, cookedNuts: 13 almonds, 10 cashews, 4 pecans, 3 whole walnuts, 4.5 macadamia nuts, 27 pistachio nuts, 18 peanuts
110 calories of gluten free granola2 cup cooked or raw vegetables (non-starch. For corn or squash, see grain/ starch column)4 1/2 T hummus100 calories yogurt (coconut preferred – try So Delicious brand. Or almond, Amonde brand)
2 cups summer squash, zucchini or spaghetti squash cooked OR 1 cup acorn squash, cooked1 piece organic fruit (1 medium apple is a serving – use this as a visual for other fruit. 2 kiwi and 2/3-1 cup berries is a serving)1 cup of lentil or bean soup1 T nut butter (peanut, almond, walnut or sunflower seed butter)
2/3 cup cooked sweet potato or corn1 cup fruit salad2 small pastured eggs1/3 avocado
1 brown rice wrap or corn tortilla2-3 cups raw vegetables (if not on cleanse) (For corn or squash, see greain/ starch column150 calories NF Organic plain cow yogurt (dairy is optional)2 T sunflower seeds, hulled
¼ cup cooked GF oats1.5 cups portabella mushroom, grilled19 olives
2 slice rice bread toast or gluten free bread3-9 oz raw organic sprouted tofu (soft or firm, non-GMO) * calories vary widely with packaged tofu, check the label1 oz of cheese (organic, aged preferred, which adds more flavor) cheddar, gouda, parmesan… etc (optional)
110 calories of rice crackers or other gluten free grain crackers½ cup edamame, prepared (non-GMO)2 T tapenade
*1/4 cut nutritional yeast

*45 calories per serving and 6 grams of protein

1.25 T pesto
Shy 1 T extra virgin olive oil or extra virgin coconut oil, or ghee
FREE TO ADD: salsa, pica de gallo, relish and wilted greens (arugula, spinach, kale, Swiss chard, mustard greens, mixed greens), herbs (any), spices (any), sea vegetables (seaweed), squeeze of lemon or lime, vinegar, and lettuce (if used as a lettuce wrap)


Explore more of the Food Plan