Okay… so the FUEL plate doesn’t actually have to be a plate.
The general guideline for FUEL is that half of your meal is vegetables and/or fruits, one quarter whole grains or potatoes and 1/4 lean protein source. Most of our participants choose to make half of breakfast fruit, half of lunch vegetables, and half of dinner vegetables. Over the course of the day, try to eat more vegetables than fruits.
A popular FUEL breakfast is oatmeal with fruit. Try a small bowl (perhaps 1/2 cup) of cooked oatmeal with a large portion (1 cup) of fruit. Add a little sprinkle of chopped nuts, flaxseed, or chia seeds for texture and nutrients. Serve with a cup of skim or 1% milk, soymilk, or low-fat yogurt. Whala! Breakfast of champions!