White Rice
Easy, quick digesting, goes with everything.
About a cup cooked
Brown Rice
More fiber, a little chewier.
About a cup cooked
Jasmine Rice
Fragrant and fluffy. The default bowl base.
About a cup cooked
Basmati Rice
Long grain and light. Great with spice.
About a cup cooked
Quinoa
Nutty, holds sauce well, great cold the next day.
About a cup cooked
Couscous
Ready in five minutes with hot broth.
About a cup cooked
Potatoes
Baked, smashed, or air-fried.
One medium or a fist-sized portion
Sweet Potatoes
Roast whole or in wedges.
One medium potato
Sweet Potato Fries
Cut into fries and air-fry until browned and tender.
One medium potato worth
Oatmeal
Sweet or savory, cheap and filling.
About a half cup dry
Goodles Mac and Cheese
Boxed mac with meaningfully more protein.
Higher ProteinAbout 2 oz dry
Whole-Grain Pasta
Classic pasta. Save a splash of pasta water.
About 2 oz dry
Al Dente Protein Pasta
Carba-Nada style pasta with more protein than traditional pasta.
Higher ProteinAbout 2 oz dry
Whole-Wheat Tortillas
Warm them in a dry pan before filling.
One or two
Low-Carb Tortillas
Lighter wrap for tacos and roll ups.
Two or three
Quest Protein Chips
Crunch with real protein behind it.
Higher ProteinOne bag
Fresh Fruit
Berries, pineapple, grapes, or apple slices next to the plate.
A cup or a whole piece
Precision reminder: These are ideas, not rigid meal plans. Adjust portions and ingredients to fit your needs.