I think every person knows intuitively what is good for them and what is bad for them. We are bio-individual. This means that nutrition and health are not cookie-cutter, and are not one size fits all. We all have our own unique, requirements, and ideas of health, whatever that may be.
There’s so much out there about cutting gluten and grains from your diet, fat from your diet, and excluding sugar completely. Does this sound sustainable or intuitive to you? I do not think so. In my opinion, a successful meal plan is one that will satisfy your taste buds, your cravings, your satiety, AND your wallet.
When I create meals and plans, I focus on introducing a variety of tastes so that I am fulfilled and not craving one last kind of flavor at the end of a meal! I think this is very important to make yourself fully satisfied with your food. I ensure that I include all the food groups, so I have a well-rounded plate. I purchase seasonal produce in a variety of colors, so my plate is not only aesthetically pleasing but tastes as fresh as possible as well. And yes, I do think it is essential that your place both looks and tastes pleasant and refreshing.
As I’ve made it fairly clear, I am not one for cutting out large food groups. I don’t believe that creates the healthiest relationships with foods, and I believe that in some cases, it can lead to a cycle of binging, which we also want to avoid.
Here’s how I prepare my plates for my plans:
- Approximately half my plate if not more: veggies and leafy greens
- A quarter of plate: whole grains (i.e., rice, quinoa, garbanzo bean pasta)
- A quarter of plate: protein (I prefer locally produced and organic proteins, but please choose the best option that is available to you and your budget)
- A bit of healthy fat: avocado, extra virgin olive oil, hemp seeds
- Some sauce: I like mine creamy, sweet, salty, umami, maybe astringent, etc.
This is in no way a guide for you to create your meals and plans; this is just the base I like to use. If you want more healthy fats and fewer carbs, do that! If you don’t eat animal protein and want to replace with plant protein, do that! This is simply a guide that you can alter to fit your own needs.
From here, I’ll determine recipes that fit this plan. Here are some quick examples of recipes I like to use week to week:
- Lentil curry with brown rice
- Taco bowls with quinoa
- Turkey Bolognese over garbanzo bean pasta
- Kale salad with a side of chicken and walnuts
- Please reach out with any questions on this. Again, I am so happy to help you determine the best meal plan for your needs. We’ll work side by side to figure out your tastes, your dietary preferences, any foods you may be sensitive to, and create a plan that works for your body!