The eyeball method of creating a meal
First popularized by the creator of the Zone Diet Barry Sears the eyeball method of eating is a quick and simple method of achieving a proper macronutrient profile for meals. I use this with clients all the time when first putting together an understanding of meal selection as it is so easy to use. Unlike the zone diet I use a paleo diet food selection when creating the meal choices.
Use the steps below to put together proper portion sizes and food selections when creating your next meal.
Step #1 – Choose a protein – make the protein a soul and face protein, which means it should be from an animal source (beef, pork, chicken, turkey, fish, seafood, eggs, etc). Choose a leaner source of meat over a processed or fatty choice (pork loin vs. bacon, chicken thighs vs. sun dried chicken luncheon meat). Select a fist sized portion of meat for your meal (clenched fist).
Step #2 – Choose a vegetable – make your vegetable selection from low starch, low glycemic index and load foods. This is when the paleo food selection lists come in handy;
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Alfalfa sprouts Artichoke Asparagus Broccoli Brussel sprouts Cabbage Carrot* Cauliflower Celery |
Chard Collards Cucumbers Kale Kohlrabi Leek Lettuce Mushrooms Okra |
Onions Parsnips* Peas Peppers Pumpkins* Radicchio Radish Shallots Spinach |
Squash* Sweet potato* Tomatoes* Turnips Watercress Yams* Zucchini
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Choose one or any combination of the vegetables listed above for the remainder of your plate (2-3 fist sizes). The vegetables with (*) should only be chosen once a day. Preferably for better blood sugar and insulin management (along with weight loss) one would only allow these foods in 1-3x/week. Your best choices are greens and other low glycemic index vegetable.
Step #3 – Choose a fat – this is the easy part, if your meat selection was of a higher fat content (ground beef, ribs, etc) there is no need to add fat to your meal, but if your meat selection was a lower fat meat (chicken breast, white fish, etc) then you will need to add a liberal amount of fat in some way to your meal. Choose a small portion of any of the following to add to your meal (1-4 tbsp for most)
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Almond meal Avocado (guacamole) Coconut Coconut milk
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Oils – coconut, olive, almond Eggs Fish oil Olives
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Nuts – Almond, Walnut, Macadamia, etc Nut Butters – Almond, Macadamia, etc
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Seeds – Sunflower, Pumpkin Seed Butters – Sun flower, Pumpkin
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Step #4 – Choose a fruit – once a day choose a fruit to add to your meals or as a dessert. Best choices are berries over higher carb load fruits such as bananas and pineapples. Choose a fist sized fruit for dessert once a day. If choosing a fruit for snacks always couple it with a protein or a fat source.
Eating in this simplistic manner will do most people wonders in body composition and mental acuity – look for increased energy, weight loss, and better performance in the gym by following these simple steps.
Chad
