EP177: PPF Approach: The Ultimate Framework to Balanced Meals

If you struggle with meal prep, this week’s ​episode​ is for you! Ready to learn the framework to make balanced meals? 

I promise 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, and it’ll set you up for an entire week of healthy eating. Let’s just say… if I had ‘secrets’ for streamlining my meal prep process, this would be it! And, bonus, tip #3 is exactly how I plan ALL of my meals so they are quick, balanced, and delicious!

LISTEN HERE!

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

Here’s 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 fatty 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, flaxseeds, or pumpkin seeds.
   • Olive oil: Drizzle on salads or use for cooking.
   • Natural nut butters: Peanut butter, almond butter, or cashew butter (check for added sugars).

3. Incorporate Fiber-Rich 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 fiber intake.
   • Legumes: Beans, lentils, chickpeas, or black-eyed peas.

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: Bell peppers, carrots, tomatoes, zucchini, or eggplant.

5. Prepare the Meal:

   • Grilled/baked protein: Season with herbs and spices instead of using heavy sauces.
   • Steam, roast, or sauté vegetables: Avoid overcooking to preserve nutrients.
   • Use whole grains: Cook according to package instructions or substitute with a grain alternative like cauliflower rice or zucchini noodles.

6. Portion Control:

   • Aim for a balanced plate: Fill half of your plate with vegetables, one-fourth with protein, and one-fourth with whole grains or starchy vegetables.
   • Be mindful of overall calorie intake: Adjust portion sizes based on your specific dietary needs and goals.

7. Hydrate and Enjoy:

   • Accompany your meal with water or unsweetened beverages.
   • Slow down and savor the flavors to fully enjoy your balanced meal.

Need a few meal ideas? I love theses Macro-Friendly Meal Prep Recipe for busy weeknights.