Meal + Snack Ideas

Happy Tuesday! I hope your weekend was joy-filled in some way, shape or form. 

We have been talking a lot lately about what our bodies need. Read that HERE. 

Now, let’s turn the focus on putting it all into action. One of the things our practice holds on to is education. At our practice, we don’t do specific or rigid meal plans. Instead, we educate you on your body and then assist in putting it into action or developing a “meal plan” or “meal structure” that works for you. There is a great sense of autonomy and empowerment that comes with learning to structure meals yourself. 

Everyone’s body responds differently to food and the timing of food, which is why we find it essential to work with our clients to find the meal pattern that works for THEM! 

We want to spend this week on meal and snack ideas. What is a meal? What is a snack? We talked last week about the consistency of fueling and its importance for our metabolism. This week, we are focusing on the WHAT. 

Let’s start with the 2 basic types of nutrients: macronutrients and micronutrients.

Macronutrients (we need these in larger amounts): protein, carbohydrates, fat

Micronutrients (we need these but in smaller amounts): vitamins + minerals

Balance that Plate 

Focus on following the “rule of 4s” when planning your meals by including protein, carbohydrates, fat and fiber in most meals. 

Aim to include a variety of nutrient-dense foods from each food group at every meal and listen to your body's hunger and fullness cues to guide your portions.

By prioritizing these four groups,  you will optimize your nutrient intake and enhance your meals' flavor and enjoyment. With some planning and creativity, you can effortlessly craft meals that nourish your body and support your overall health and energy to power through your day. 

Build the perfect combo snack.

For snacks, we want to focus on combining a macronutrient (carb or fiber) with a protein source to help satisfy us and keep our blood sugar stable. Examples could be a hard–boiled egg with toast, cheese and crackers, a beef jerky stick and fruit bar, or some yogurt and berries/granola. 

Proper meal/snack pairing is a huge part of our 6-week virtual series in the Messy to Satisfied Group Program!  Please reach out if you want support in making nutrition simple again!