How to Stay Young

No? Then keep your protein to no more than 35% of your calories. This translates into a few ounces a day.

People forget that for most of human history meat was rare and used the same way we use parsley—it was there for flavor and to dress the food up a bit. We don’t need much protein. This is good, seeing how hard it is to get. Have you ever tried out-running an antelope?

Putting it all Together

So how do you make all the health guidelines work for you? How do you add whole grains, fruits and vegetables to your life when you don’t cook much? Here is a list of meal ideas you can use:

Breakfast Guidelines:

Look for 3g of fiber or more in your cereal and less than 8g of sugar. Cereals that qualify are:
Shredded wheat
All Bran
Kashi Go Lean
And use soymilk or fat-free milk

Other Breakfast Foods:

Egg whites
Canadian bacon or soy patties
Old fashioned oatmeal made with milk
Eat one piece of fruit at breakfast

Lunch Guideline:

Eat two vegetables, 1 protein and 2 carbohydrates. The exact amount depends on your daily caloric needs. I am assuming you eat out for lunch because I know how life is. These options can also be made at home.
Chinese Food
Get brown rice, steamed vegetables, and either tofu or chicken.
American
-Baked potato with vegetarian chili (get the vegetarian chili because it has less fat)
-Salad. Keep the dressing on the side. Put beans and lean protein on the salad so keeps you full longer.
-Sandwich. Use whole grain bread, low or non-fat cheese, lean meat or soy substitute, and plenty of vegetables. Hold the mayo.

Dinner Guidelines:

Try to keep this meal light. Eat enough so you won’t get hungry half an hour later, but go light. Try to eat a bit more protein than carbohydrates at this meal. Eat 2 vegetables, 2 servings of protein, and 1 carbohydrate. Here are some examples of things you should keep in your fridge. That way, when you come home you can grab something from each category, warm it up and serve.
Vegetables Protein Carbohydrates
Salad Grilled chicken Whole wheat couscous
Steamed broccoli Beans Brown rice
Bell Pepper Strips Tofu Whole wheat pasta