The Rule of 4

A simple way to plan a low-calorie meal for lunch and dinner is to follow the rule of "4":

Choose a 9" plate - that's what is sometimes called "luncheon size" - not the over-sized plates often sold as dinner plates these days.

Divide your plate into 4 sections.

In one of the four section, place a whole grain ( brown & wild rice, barley, couscous, whole wheat roll), in the next 1/4 section, place a low-fat protein ( grilled chicken breast, turkey cutlet, Veggie burger, 3-4 ounce lean steak, brown beans). Notice that these portions will be fairly small to fit within the 1/4 sections.

Finally, place low-sugar, high-fiber vegetables - broccoli, spinach, green beans,cabbage, cauliflower, squash, carrots,  in the last two sections.

There you have it! An easy "recipe" for a healthy way to plan your biggest meals of the day.