How to build a great 75+ scoring savory meal
1. Select some vegetables
Fresh or frozen are both fine.
Quantity: As desired
2. Add beans or legumes
Dried or tinned are both fine.
Quantity: As desired
3. Add protein
e.g. Fish, tempeh, or chicken
Quantity: Up to 3 Oz
4. Add fat
e.g. Olive oil
Quantity: 1-2 Tbsp
5. Add starch
e.g. Amaranth, brown rice, buckwheat, millet, potato, sweet potato, quinoa, whole-wheat bread, whole-wheat crackers, or whole-wheat pasta
Quantity: Up to 1 cup cooked
6. Add flavor boosters
e.g. Garlic, chilli, herbs, hot sauce, vinegar, lemon or lime juice, spices, and anchovies
Quantity: As desired (These ingredients are usually used in small quantities which won’t have an impact on your score)
How to build a great 75+ scoring sweet meal
1. Select a protein
e.g. Yogurt
Quantity: Up to 1 cup
2. Add fat
e.g. Nut butter, nuts, seeds
Quantity: 1-2 Tbsp
3. Add fruit
Fresh or frozen are both fine.
Quantity: As desired
4. Add flavor boosters
Tropical fruit (Up to 1 Cup)
Dark chocolate (1 Oz)
Honey or agave (1-2 Tbsp)