4G: four servings of carbohydrate foods

* One oil (salad or fruit)
* One stew (cabbage, broccoli, spinach, chard, green beans, cauliflower, cabbage …)
* One starchy or floury (potatoes, rice, chickpeas, lentils, peas, pasta, bread …)
* One sweet (pastries, desserts, jam …)

2P: two servings of protein foods

* A food with calcium: dairy products (cheese, yogurt, curd …)
* A food without calcium (lean meat, fish, eggs, seafood, liver, giblets …)

1L: a portion of fatty seasoning, divided into two half portions

* Half portion of animal fat (butter spread on bread, for example)
* Half portion of vegetable fat (oil on salad, for example.)

EXAMPLE EASY DIET BREAKFAST:

4 sugars

* A crude carb orange juice
* A starchy or floury carb bread
* A carb sweet jam on toast
* A cooked carb: no fancy for breakfast

2 protein

* A protein calcium-free scrambled eggs
* A protein with calcium: cafe con leche

1 lipid

* Half portion of lipids: egg oil
* Half portion of lipids: butter for the toast

EXAMPLE OF FOOD / DIET EASY DINNER

4 sugars

* A crude carb salad tomato
* A starchy or floury carb bread
* A carb sweet tart
* A carb cooked: green beans

2 protein

* A protein without calcium: grilled steak
* A protein with calcium: cheese

1 lipid

* Half portion of lipids for the salad oil
* Half portion of lipids: butter beans