Meals three through six will usually fall in the afternoon and evening, so we'll group these meals together and call them "lunches and dinners" collectively. As with all meals, you begin by selecting a lean protein such as fish or chicken breast. Second, you choose a starchy carbohydrate such as a baked potato. Third, you choose a fibrous carbohydrate such as broccoli. Here are four examples:
Example 1 Chicken breast Baked potato Broccoli
Top Round steak
Example 3 Salmon Brown rice Asparagus
Example 4 Tuna, low fat mayo Whole wheat bread Salad
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