When it comes to crafting a healthy meal, simplicity is key. A balanced plate with a good mix of protein, starches, and vegetables not only fuels your body but also keeps your taste buds happy. Let’s break down what this looks like in practical terms.
Healthy Meal – Foods
- Animal meat (90% or leaner), eggs, and protein powder
- Starches – potatoes, oats, basmati, or jasmine rice
- Veggies – anything goes *Seriously, no one got fat off veggies
Incorporating a variety of protein sources in your diet is crucial for muscle repair and growth. Lean meats, eggs, and plant-based protein powders are excellent choices. Remember, protein is the building block of your muscles and a vital component of healthy meals.
Healthy Meal – Serving Sizes
- Protein- palm size
- Starches – 1 handful
- Veggies – 2 handfuls
Portion control is essential in maintaining a balanced diet. A palm-sized serving of protein, a handful of starches, and double that for veggies is a good rule of thumb. This ensures you’re getting enough nutrients without overeating.
Healthy Meal – How to Prepare
- Protein – Whatever is easier for you. Grill, air fryer, sautee pan
- Starches – If it’s rice, I’m lazy and will do the minute cups of jasmine rice, but if I have some time, then I’ll bake a potato, or my personal favorite, put the potatoes in a food processor… chop it up finely, then sautee it with my protein
- Veggies – If I’m lazy, then steam fresh bags are easy, or I buy them pre-cooked. If I have time, then sautee them and season them to taste.
Cooking doesn’t have to be a chore. With a variety of preparation methods available, you can choose what works best for you. Grilling, using an air fryer, or a simple sauté pan can make your protein tasty and enjoyable. For starches, quick options like minute rice or baked potatoes save time and still provide good nutrition. And for veggies, steaming or sautéing are both excellent choices to retain their nutritional value.
Healthy Meal – Prep Time
- If I cook everything from raw ingredients, then 15min to prepare one or two meals I usually cook two meals at a time.
- If one of the food items is pre-cooked (such as my protein), then it takes less than 10min to prepare one or two meals.
- If two food items are already pre-cooked (such as protein or veggies), it takes less than 5min to prepare one or two meals.
Meal prep is a lifesaver for busy schedules. By cooking in batches, you save time and always have healthy meals ready to go. Even if you’re using pre-cooked ingredients, assembling a nutritious meal can be quick and easy.
Healthy Meal – How to Serve
- I throw (not literally) everything into a bowl and make my own high-protein Chipotle bowl. Think about it… rice, protein, and veggies. Done.
Serving your meal in a bowl is not only trendy but also a great way to control portions. You can easily adjust the quantities of each component to suit your dietary needs.
Healthy Meal – Tweaks
- Need more protein? Increase your protein portion from 1 to 2 servings
- Want less carbs? Take out the starches and increase your protein from 1 to 2 servings
- Want to add some fat? Avocado is best
- Need fewer calories? Decrease your starches from 1 serving to 1/2 serving
Customizing your meal based on your dietary needs is easy. Whether you need more protein, fewer carbs, or a bit of healthy fat, these tweaks can help you stay on track with your nutrition goals.
That’s it. Preparing healthy meals doesn’t have to be complicated. With these simple guidelines, you can enjoy nutritious, delicious meals that support your health and fitness goals. Remember, the key to a healthy diet is balance, variety, and enjoying your food. Happy eating!
In Health,
Travis
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