Donald 馃悵 Grandy PN

8 years ago 路 1 minutes of reading 路 ~10 路

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The Perfect Meal

The Perfect Meal


You know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavor profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.

Download the infographic for your printer or tablet. Keep it in your kitchen or bring it along on your next grocery shopping trip.聽And be sure to share it with your friends.

Using the simple instructions in this infographic, you鈥檒l be able to mix and match ingredients and flavor profiles to come up with literally thousands of easy, delicious, health-supporting meals.

Warning: This guide could聽change your life.



HOW TO CREATE THE PERFECT MEAL HUNDREDS OF EASY, DELICIOUS, HEALTHY DINNERS FROM PRECISION NUTRITION'S INGENIOUS CHEF. Mix and match these ingredients for maximum flavor (and minimal work). The result? Hundreds of perfectly-portioned meals that taste great and support your health goals CHOOSE ONE INGREDIENT FROM EACH OF THE FOUR COLUMNS BELOW. Make your selection based on what you're in the mood for or what's available (or both) PROTEIN VEGETABLE BEANS ® Sos nt 108 Raby Brg conn Ghee beara Ser cong bat br we 1 bu on = wp ECCS RED CABBAGE Cit te wages comons we core bo © caked water awe wn cyan Lf VY, Com a 3 of co wi ects dre pain espe ur pobre oe od od vi we pridoabe Bi 10 cts hed mse el ary cn Cram 1 5s wt Se S81, hed per wd ner ce or eg CHICKEN » GREEN BREAST ) BEAN 5 arm vated gate soe scm ch cone cm ut Abate chm Ou bes ad By a Set grown nd 530 ey set 2 mtn. Tous bows rr prt ace Sovsen coc woh at. ocr ue” cen ace 1a re down 4 a core i? et wd en © Tarn of bet 9 vd Ba ch Sw par 1 me pr ie D® or 3» LENTILS Hy es rt sac sr Br wen 1 sa pet cue mtr gh Yk mt cnc. gar we greed ces tt coking 38 pars ar 1 ante Cok ih dls mee bd wt cook elo bat re tm. cst 40 mes tong hs evsperst or Scher vt - — @ &F - 0&9 5 PRESSED = EGGPLANT YOGURT << Gt ence eqns eg Sek Sag str 24 tae reper Charret Coct epee away Pe chard Wn Tew ogg vp wh 1 at Tas ff sal, crs ce me ay so rie. utd Be Sovicn wth sat. 224 4 14. Seat ch wr, shot 2 ves. Ad spas an Sa Nala Bron cong. Ste Sa chicka ber cong ht 7 kc 4 on a comer $7 every tow itso 0 SCALLOPS _ [7 Nl 3 NH oo 0 meta? tat Som pry oe cr 8 8071 8 ty core, sat 5 pes Cornet 0 a se, ming 4 et roms So ga. Aeron Bom rt coh wc e SALMON ¢ R. 4 Ware ss ver righ est Sovscn samen wih 1. of cr We ppp due an ae 130 A BRUSSELS SPROUTS PEPPERS @ Wat Be segs, or Sern mb wd enon “1 you're cooking without of or butter, then use 2 nonstick an of a gril PORTION YOUR INGREDIENTS. Use the guide below to portion your meal** (Remember, you can make more than one portion for leftovers the next day) PER SERVING: $ be PROTEIN Women: 1 palm Men: 2 palms VEGETABLES CARBS Women: 1 cupped hand Men: 2 cupped hands Women: 1 thumb Men: 2 thumbs Women: 1 fist Men: 2 fists Adjust portions up or down according to: Your results * Appetite and satiety * How frequently you eat * How frequently you eat * Your size/caloric needs * How active you are “For more nformation, check out: wiww pr eCSIonmutrition Com/calorne Contr ob guide nfogr aphec CHOOSE AROMATICS AND GARNISHES. Select a regional flavor profile below, then choose three or more ingredients from its list and put them on the counter so they're ready. FRENCH * Bay leaf Tarragon o Black * Thyme pepper * Rosemary o Lemon N ITALIAN Capers Anchovies * Olives Orange * Oregano * Basil o Fennel MEXICAN JAPANESE * Ancho and chipotle chiles * Lime * Pickled radish Ginger * Yuzu * Miso * Sesame seeds * Seaweed MOROCCAN © Cardamom Cayenne * Saffron * Cumin * Cinnamon * Preserved * Anise lemon CARIBBEAN * Cinnamon * Allspice * Nutmeg ( o Cloves SPANISH * Smoked paprika * Guindilla o Parsley peppers * Bay leaf * Olives Saffron Orange COOK THE FOOD. o Cilantro ¢ Cumin * Cocoa THAI o Cilantro * Mint Thai basil * Lime Chiles * Green onion © Lemongrass INDIAN * Cumin o Fenugreek ( « Coriander Turmeric * Lime * Scotch bonnets o Pickled mango Curry powder Ginger Fresh curry leaf SOUTHWEST * Mint Chiles * Pepper * Lime * Cumin * Conander o Cilantro Use preparation methods outlined in Step 1 and incorporate the aromatics and garnishes as follows a 7 “os \R NG Sprinkle preserved foods and/or chopped nuts over your plate at the end. Add fresh herbs to your vegetable, or garnish the whole dish at the end Adc dried spices to your smart carb Squeeze fresh citrus juice over your protes Additional flavor tips Sauté onions in your pan alongside green vegetables. They add depth of sweetness and texture J Add garlic cloves (husk on) to your pan while your protein 1s cooking, or When cooking chicken, pork, or salmon, use any pan drippings as a flavorful sauce Sprinkle dried chile flakes or grate fresh horseradish on your protein This offers an unexpected kick, building flavor with minimal effort to your roasting pan with vegetables This makes a flavorful garnish. PUT IT ALL ON YOUR PLATE. Garnish with an additional sprinkle of chopped fresh herbs if desired Mix and match these ingredients however you choose. Here are a few combos to get your imagination going THAI THREE WAYS Steak with coconut brown rice and bok choy * Chicken with eggplant, spelt, and peanuts * Shrimp with kale and spaghetti squash INDIAN THREE WAYS Chicken with spinach, bulgur, and almonds o Curried chickpeas with eggplant and yogurt * Red lentils with Brussels sprouts and sweet potatoes MEXICAN THREE WAYS * Chicken with spinach and quinoa © Salmon with bell peppers and plantain * Beans with carrots, brown rice, and avocado MAKE AN AMAZING MEAL TONIGHT + IT'S EASY TO DO. * THE TEMPLATE IS FLEXIBLE. + IT'S BASED ON FLAVOR SCIENCE. + THE MEALS TASTE GREAT. * THEY'RE GOOD FOR YOU TOO.

Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.




Comments

Lisa Gallagher

8 years ago#1

Thanks Donald \ud83d\udc1d Grandy, good stuff and you keep inspiring me!

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