Everything about the Mixed Meal Meal (MKM).

For the optimal structure of a mixed food meal, fill half of your plate with vegetables, salad or fruit. This gives the colorful base.

Then add a protein side dish, (1/4 of the plate) consisting of fish, lean meat, tofu, eggs, milk or dairy products (e.g. yogurt, cottage cheese, cheese) and complete your meal with a carbohydrate side dish consisting of potatoes, unsweetened cereal, whole grain bread, whole grain pasta or brown rice (1/4 of the plate).

For the best mixed meal construction (MKM), fill half of your plate with vegetables, salad, or fruit, add a protein side dish (¼ of the plate), and complete your meal with a satiating carbohydrate side dish (¼ of the plate).

Colorful base:
250 g vegetables
or 100 g lettuce
or 1 piece or handful of fruit, preferably apples, strawberries, rhubarb, berries, pears, cherries, nectarines, plums, peaches, unripe bananas, tangerines, grapefruit.

+ a protein supplement:
2 eggs
or 150 g – 200 g fish
or 100 g tofu
or 180-200 g lean meat such as chicken or turkey without skin, veal/beef or low-fat ground beef
or 125-150 g lamb / game or 125 g low-fat quark / yoghurt / milk (up to 1.8 % fat)
or 30 g sausage, low-fat varieties such as turkey ham or corned beef
or 30 g sliced cheese such as Gouda (up to 40 % fat)
or 30 g hard cheese such as Parmesan (e.g. 1-2 tsp. on pasta)

+ a carb side dish:
40 g brown rice
or 50 g wholemeal pasta
or 100-150 g potatoes (e.g. 2-3 small potatoes)
or 40 g oatmeal or muesli without sugar
or 50 g bulgur / quinoa / couscous / lentils
or 1 slice of wholemeal toast
or 2-3 slices of crispbread

1 tablespoon of walnut, linseed or olive oil, e.g. for salad dressing or brushing the pan with rapeseed or soybean oil for browning fish and meat.

Find delicious blended meal ideas in your SHAPE BABE app.

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