4-3-2-1 Daily Servings

4-3-2-1 Daily Servings
4 fruits & vegetables
3 protein - lean, vegetarian, or low-fat dairy
2 whole grains
1 fats, oils, equal to 200 calories

An Example on servings:
Breakfast:
1/2 protein, 1 whole grain, 1 fruit or veggie
Snack: 
1/2 protein, 1 fruit or veggie
Lunch:
1 protein, 1/2 whole grain, 1 vegetable & Fruit
Snack:
1/2 protein, 1 fruit or veggie
Dinner:
1/2 protein, 1/2 whole grain, 2 vegetables

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  I Don't Do Diet 

  
  

  If you are strength training you should had a high 30g protein shake to your post workout.