�����ԹϺ���

40/30/30 To Go

“One of the most common complaints I get,” says Phil Maffetone, “is from people who work a full-time job and say that they don’t have time to eat right.” To counter that claim, Maffetone has put together a menu of snacks and small meals that are a scaled-down version of his nutrition program: They’re healthy and have a good balance of carbohydrates, protein, and fat, putting
you well on your way to achieving Maffetone’s 40/30/30 ideal. To show you the absurdity of any time-crunch arguments, we’ve also thrown in the preparation time for each meal.

Salad: red-leaf lettuce, carrots, and tomato, topped with grated low-fat cheese and a dressing of olive oil and vinegar
Calories: 324. C/P/F ratio: 25/25/50.
Preparation time: 2 minutes, 45 seconds.

Peanut or almond butter on three rye crackers
Calories: 161. C/P/F ratio: 44/18/38. Preparation time: 30 seconds.
Or substitute fresh apple slices (an entire apple’s worth) for the crackers
Calories: 160. C/P/F ratio: 53/9/38.
Preparation time: 1 minute.

One-quarter of a cantaloupe and a half-cup of cottage cheese
Calories: 127. C/P/F ratio: 45/45/10.

Preparation time: 45 seconds. (“And that,” says Maffetone, “is only if you drop the knife.”)

A tuna sandwich with lettuce, tomato, and mayonnaise (choose one that contains no hydrogenated fat) on whole-grain bread
Calories: 338. C/P/F ratio: 34/35/31.
Preparation time: 4 minutes, 15 seconds.

One cup of low-fat yogurt mixed with a half-cup of fresh strawberries
Calories: 172. C/P/F ratio: 50/30/20.
Preparation time: 1 minute, 10 seconds.