• The Habit Coach

Meal Ideas - What the Heck Should I Eat?

  • Focus on one-ingredient foods

  • Focus on quality over calories and the quantity piece will naturally fall into place.

  • Create a hunger-crushing combo: protein, fat and fiber.

  • Protein: the most satiating micronutrient

  • Meats, seafood, tempeh, Greek yogurt, eggs, beans

  • Fat: build a better brain and calm your nervous system

  • Olive oil, avocado oil, coconut oil, nuts, avocado, butter, and seeds

  • Fiber: feel fuller longer and maintain consistent blood sugar

  • Focus on veggies first then fruits and fiber-rich grains like oats

  • What about carbs?

  • Focus on complex carbs like fruits, vegetables, potatoes and beans. Always pair carbs with protein, fat and fiber. Try to avoid naked carbs

  • What about beverages?

  • Stick to water, black coffee, seltzer waters and unsweetened teas. Sweeten with fruit. Avoid artificial sweeteners.

Create a plan and avoid decision fatigue: Meal Ideas

Pick 5-6 different meals that you enjoy and make you feel good!

  • Smoothie Protein: Protein powder, peanut butter, chia seeds, yogurt, almond milk, eggs Fiber: Veggies (leafy greens and cauliflower are my faves), fruits (low glycemic fruits are preferred), oats Fat: Nuts, coconut oil, flax seeds, avocados

  • Scramble Protein: Eggs! Also, sausage and bacon fine on occasion Fiber: Peppers, onions, mushrooms, tomatoes, broccoli etc. Fat: Cook with butter, add avocado

  • Yogurt bowl Protein: Yogurt! Add protein powder and peanut butter powder Fiber: Fruits preferably low glycemic fruits like berries. Add oats. Fat: Nuts and seeds

  • Salad Protein: Eggs, meat, seafood (I love canned salmon!), tofu Fiber: Leafy greens, peppers, tomatos, onions, and add some fruit too! Fat: Nuts, olive oil, avocado (I love primal kitchen dressings!)

  • Stirfry Protein: Meat, seafood, tofu Fiber: Peppers, onions, mushrooms, tomatoes, broccoli, cauliflower rice or regular rice for more energy Fat: Coco aminos as the sauce

  • Lettuce wraps/burrito bowls Protein: Meats, seafood, tofu, beans Fiber: Peppers, onions, mushrooms, tomatoes, broccoli, cauliflower rice or regular rice for more energy and of course lettuce (I love butter lettuce!) Fat: Avocado, aioli, guacamole

  • Traditional dinners Proteins: Meats seafood, tofu, beans Fiber: Veggies Fat: Healthy oils, avocado,

  • Keep emergency snacks on hand Beef jerky Greek yogurt Nuts Turkey roll ups Celery and PB

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