Ultimate Framework to Balanced Meals

If you have problems with food preparation, this week’s episodeis for you! Ready to learn the framework for making balanced meals?

I promise you, meal planning can be easy if you have a simple framework to follow and that’s exactly what I share, in just 3 easy steps, it will set you up for a full week of healthy eating. Let’s just say… if I had ‘secrets’ to streamline my meal prep process, this would be it! And also tip #3 is exactly how I plan ALL my meals to be quick, balanced and delicious.

LISTEN HERE!

Creating a balanced meal that includes protein, fat, and fiber is essential to maintaining a healthy diet.

Here is a step by step guide on how to make a balanced meal:

1. Choose a protein source:

   • Lean meats: skinless chicken, turkey breast, lean cuts of beef or pork.
   • Fish: Salmon, tuna, trout, or any other oily fish.
   • Plant-based proteins: tofu, tempeh, legumes (beans, lentils, chickpeas) or quinoa.

2. Add healthy fats:

   • Avocado: Sliced ​​or mashed.
   • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds, or pumpkin seeds.
   • Olive Oil – Drizzle over salads or use in cooking.
   • Natural nut butters: peanut butter, almond butter, or cashew butter (check for added sugars).

3. Incorporate high-fiber foods:

   • Whole grains: brown rice, quinoa, whole wheat bread or pasta, oats, or barley.
   • Fruits and vegetables – Choose a variety of colorful options to maximize your fiber intake.
   • Legumes: beans, lentils, chickpeas or black-eyed beans.

4. Include a variety of vegetables:

   • Dark leafy greens: spinach, kale, Swiss chard, or collard greens.
   • Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, or cabbage.
   • Colorful vegetables: peppers, carrots, tomatoes, zucchini or eggplant.

5. Prepare the food:

   • Grilled/Baked Protein: Season with herbs and spices instead of thick sauces.
   • Steamed, roasted, or sautéed vegetables: Avoid overcooking to preserve nutrients.
   • Use whole grains – cook according to package directions or substitute with a grain alternative like cauliflower rice or zucchini noodles.

6. Portion Control:

   • Aim for a balanced plate: Fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains or starchy vegetables.
   • Keep total calorie intake in mind – adjust portion sizes based on your specific dietary needs and goals.

7. Hydrate and enjoy:

   • Accompany your food with water or sugar-free drinks.
   • Slow down and savor the flavors to fully enjoy your balanced meal.

Need some meal ideas? I love these Macro-Friendly Meal Prep Recipes for busy weeknights.