Blueprint for healthy meals FAST
Jan 03, 2021
I am a very health conscious person/mom. I also am very busy JUST LIKE YOU. Making elaborate multi food item meals is just not in my daily routine.
On my journey to reverse my Autoimmune Condition and heal my thyroid I was in school, so not a lot of money to buy "weird" products or ingredients. I had to come up with easy, no frills, yet delicious and nutritious meals.
When designing meals for my family I have a template I follow. Each meal needs to contain:
1) Protein of some kind. All the animal proteins we use are grass fed, organic, wild caught.
- Lean ground turkey or beef
- Chicken
- Pork loin
- Halibut or Cod
- Salmon
- Lean cuts of Sirloin beef
- Venison, Elk, Buffalo
- Nitrite and Nitrate Free Chicken Sausage
2) Non-Starchy Vegetables (again organic especially for the green lettuces, zucchini, squash, sprouts, and peppers)
- Broccoli
- Cauliflower
- Brussel Sprouts
- All types of dark green leafies
- Zucchini
- Yellow Squash
- Onion
- Celery
- Kohlrabi
- Red or Yellow Peppers
- Cabbage
- Green Onions
- Garlic
3) A complex-carbohydrate
- Sweet Potato
- Red Skin Potato
- Butternut Squash
- Acorn Squash
- Beets
- Black Bean or Kidney Bean
- Carrots
4) Healthy Fats
- Avocado oil
- EVOO
- Avocado
- Chia
- Flax
- Walnuts
- Clarified butter
Putting it together: Don't skimp on the protein. Protein is what most people reduce when trying to lose weight, reverse a health condition like high cholesterol or high blood pressure. Protein is key to your bodies ability to heal and function properly.
Protein provides the building blocks for every cell, tissue, and organ in the body. Protein takes longer to digest so it helps you feel fuller longer therefore you take in less calories.
A rule of thumb: eat .8-1 gram of protein per pound of body weight. So if you weight 130 pounds you need to eat 104-130 grams of protein per day. If you eat at the low end, 104g, that means you need 35 grams of protein per meal.
Next, fill your plate or your dinner prep with the non starchy veggies. I will usually double the amount of vegetables in a recipe. I make a lot of crock pot meals so everything goes in one pot, this is where you can really bulk up on the vegetables
A small portion of your plate should be the starchy vegetables. Even if you are doing low carb, you can still have some of these wonderful vegetables. Butternut squash, sweet potato, quinoa. The reason? They are filled with good fiber and don't break down as quickly spiking blood sugar or making you feel hungry even after eating.
As a matter of fact, small amounts of carbohydrates are necessary for proper hormone balance.
And lastly, healthy fats need to be added. Fats are dense in calories but they help everything taste better and fill you up. Cook your veggies in some avocado oil, sprinkle some chia on your salad or add some walnuts to your salad.
So there you have it.
If you want more ideas on easy, healthy meals, just look through my recipes. They follow this format so you get nutritious meals every time.
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