Tracking Examples

Two Protein and Two Carbohydrate Boxes

Serving Size: Note there is 1 bar per container but 12 servings per container. Make sure you track the number of servings you consume to stay within recommended box counts.

Fat: In general, we only track fat when the primary macronutrient in the food is fat (ie. butter, cream, oils) so no need to track this fat.

Total Carbohydrate: Since this bar contains approximately 22 grams of Total Carbohydrate we would round this to 2 Carbohydrate boxes.

Protein: 1 serving contains 20 grams of Protein. Since each Protein box represents 7 to 10 grams of protein, you would count this as 2 Protein boxes.

Now that you’re familiar with how to count boxes for various food types, let’s see how a typical meal would be counted using the Daily Tracker.

Here’s a delicious dinner that uses just five boxes:

Spinach Salad with Flank Steak

• 3 oz flank steak (3 protein boxes)
• 1 oz goat cheese (1 protein box )
• 1 cup mixed vegetables (1 carb box)
• Spinach (Free carbs. 0 boxes )
• 1 Tbsp Italian dressing (0 boxes)