1. Developing Basik box Meal Plans
Eating nutrient-dense foods in the right portions is key to maintaining a healthy diet. Most convenience food is loaded with excess calories and few nutrients. To develop the right balance between healthy foods and portions, we rely on published dietary guidance from the United States Department of Agriculture (USDA) and Institute of Medicine (IOM). In each meal plan, we choose at least one serving from each of the five food groups. We target a moderate distribution of macronutrients (carbohydrates and proteins).
|
Macronutrients |
Percentage Distrib.* |
|
| Carbohydrates |
45%-60% |
| Proteins |
20%-35% |
| Fats |
10%-35% |
2. Basik box Meal Plan Calories and Your Total Daily Diet
Since total daily calorie needs and tastes vary by person, Basik box offers a variety of delicious meal plans ranging from 500 to 700 calories. Basik box is intended to carry one full well-balanced meal. The calories in each meal plan represent one-third of total daily calories. We recommend consulting your physician before changing your diet.
Breakfast
+ Snack |
Lunch
+ Snack |
Dinner |
Total Daily Calories |
| 500 |
500 |
500 |
1500 |
| 600 |
600 |
600 |
1800 |
| 700 |
700 |
700 |
2100 |
3. Basik box Meal Plan Nutritional Fact Panel
Every Basik box meal plan comes with its own nutritional facts panel (NFP). We use Esha Research, an industry leader in providing nutritional data, for detailed nutritional facts on the thousands of individual foods we use to build our recipes and meal plans. Please note that the precise nutritional facts of meal plans can vary based on preparation. Basik box’s NFP displays key nutrients and Daily Value % (DV%), making it easier for you to see how the our meal plans fit into your overall daily diet.
4. Basik box Other Nutritional Targets
Knowing how many calories your lunch has isn’t the only benefit of Basik box meal plans. We’ve designed our meal plans to improve your intake of key nutrients, too. On each meal plan, we highlight nutrients that you might want to know about: fiber, Omega-3s, and good sources of essential vitamins and minerals. Conversely, our meal plans also aim to limit unhealthy fats, cholesterol, and sodium.
| Nutrient |
Meal Plan Maximum |
|
| Total Fats |
9g |
| Saturated Fats |
8g |
| Trans Fats |
1g |
| Added Sugar |
21g |
| Sodium |
700mg |
| Fiber * |
10g |
| Cholesterol |
80mg |
5. Single-Servings and Basik box Portions
One challenge of eating healthy is estimating the correct portion sizes for various foods. The measured containers in Basik box remove the guesswork of knowing what size portion is appropriate for each food. Each Basik box food container is precalibrated to be the equivalent of a single serving of most foods. Simply match the food item from the meal plan to the measured food containers, and rest assured that your portion size is just right.
What foods and servings fit Basik box's measured containers?
| Food Containers |
Sample
Foods and Servings |
| 2 cups |
1 to 2 servings of Leafy green vegetables |
| 1 cup |
1 serving of fresh fruit |
| ½ cup |
1 serving of cooked vegetables, legumes, or cooked grains (Such as rice and pasta) |
| 3 oz. cup |
1 serving of lean meat or legumes |
| 2 tbsp. |
1 to 2 servings of fat, protein, or condiments |
| Beverage |
1 8oz water bottle |
