Depends on the size of your fist. I avoid bread and stick to whole wheat tortillas, wraps, fruit, beans, and brown rice.

I try to make each meal equal in carbs and protein.

4 egg whites 24 g of protein so 24 carbs.

6oz of tuna for lunch 39 g of protein so 39 g of carbs of less.

Depends on your size I would shoot for 20-40 g of protein per meal.

I try to each 1g or protein for one pound of body weight.

So these days 180 g of protein divided by 6 meals = 30g per meal.

Minimum recomended protein is .8g per pound.

I guess same would go for carbs.

Bryan

P.S.

Bill trys to make it simple with the fist and palm but for some of us we need more information and numbers.

I don't mind counting calories and nutrients

I'd read the label and stick to around 20g of carbs.  All the bread I've seen that is one slice.

Thanks for the input guys.  Much appreciated.

Hey Andre,   Why not try the Oroweat thin breads.  They are 100 cal and 21 carbs taste delish and are shaped like a bun so you can also do a lean burger on it too.  These were  a life saver on my program.  jill

Try Alpine Valley multi grain bread, only 10 grams carb per slice & 4 or 5 grams protein as well.

Thanks for the info Bryan.  Congrats on the transformation!

Jill, I'll give them a shot.  Are they widely distributed?  Trader Joes?

A bread portion all depends on your size. I would think one slice for women and 2 slices for men would be about right. I'm a 180 lb. male and and a chicken sandwich with 2 slices of bread is good. My favourite bread is Ezekiel bread.