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September 15, 2011 | Posted by: Gene & Joyce Daoust | Posted in: Recipes
Time Management For Balanced Meals

It takes time and effort to shop, prepare and clean up healthy meals every day, especially if you’re cooking for a family, so time management becomes critical. When making diet and health a priority for your family, start by getting organized. Become more organized with a master “family” grocery list. Recruit the entire family to participate by adding to the list when foods they eat need to be replaced.

Rotate many of your family’s favorite meals and encourage their input. Make time over the weekend to cook multiple meals for busy nights you won’t have time to cook. Freeze family style meals like soup, chili, and other one pot meals that can easily be heated up. Delegate healthy cooking one or two nights per week to older kids or your spouse. By including you children, they will learn by example the importance of time management and balanced nutrition.

The Formula provides personalized recipes for Family Style Meals and Kids Favorites as well of hundreds of 40-30-30 balanced breakfasts, lunches, snacks, dinners and even desserts. Each meal is balanced with 40% of the total calories from carbohydrates, 30% from protein, and 30% from fat. We even provide the Personal Meal Plan Requirements A, B, C, D, and E. Your gender, body weight and activity level determines the overall amount of food and number of calories you require. Try our delicious Fall Vegetable Chili recipe below.

You can achieve daily victories in time management and healthy eating goals with the use of shopping lists and Family Style meals even if you only cook for yourself.

                                             SMALL                                  LARGE

Fall Vegetable Chili

Vegetable Chili                  1 1/2 cups                             2 cups                       

Apple, medium                   1                                             1         


                                       Small                                   Large

Total Calories         400                             530

Carbohydrates            40 grams                             53 grams

Protein                          30 grams                             40 grams

Fat                                 14 grams                              18 grams



  • 1/2 pound chicken breast, cubed
  • 1 pound extra-lean ground beef or chopped sirloin
  • 3 stalks celery, chopped
  • 1 cup chopped red or green pepper
  • 1 cup chopped onion
  • 1 1/2 cups chopped mushrooms
  • 1/2 cup diced fresh parsley
  • 1 package of chili seasoning mix
  • 28-ounce can crushed tomatoes with juice
  • 15-ounce can tomato sauce
  • 6-ounce can tomato paste
  • 6-ounce can water

VEGETABLE CHILI RECIPE: Brown chicken and beef in a large Dutch oven or soup pot. Add celery, peppers, onions, mushrooms, and parsley. Cook until vegetables begin to soften. Add chili seasoning mix, tomatoes, tomato sauce, tomato past, and water. Mix well and simmer for at least one hour. If you like your chili spicy, add 1/2 to 1 teaspoon crushed red pepper flakes.

DIRECTIONS: Serve chili with fresh apple slices.

Joyce Daoust is a Certified Nutritionist and national best selling co-author of:

THE FORMULA, A Personalized 40-30-30 Weight Loss Program.

Tags: 40-30-30 Meal Recipes, Balanced Meals, Dinner, Lunch, Nutrition.