What Are Examples of PFC Every 3 Meals? Eggs (protein and fat) with sliced apple (carb) Salad (carbs) with chicken (protein) and avocado (fat) Smoothie made with protein powder (protein); blueberries, banana, and spinach (carbs); and almond butter (fat) Burrito salad bowl made fresh veggies (carbs) and black beans (carbs and protein), topped with a little guacamole (fat) Pasta, veggies, and tomato sauce (carbs) with beef or plant-based crumbles (protein) and a sprinkle of cheese (fat) Tofu (protein) sautéed in olive oil (fat) with quinoa and broccoli (carbs) Image Source: POPSUGAR Photography / Jenny Sugar