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