Are you left feeling unsatisfied after your meals, perhaps you’re hungry shortly after you’ve just eaten?
Do you lack energy and find yourself turning to snacks at multiple points throughout the day?
If yes, it’s pretty likely that your main meals are missing something, i.e. they’re not balanced.
Luckily for you, I’m here to help you fix that with this simple step by step guide.
Step 1: Pick Your Protein
Your main meals should be based around a source of protein. In most cases, the size of your protein source should be the size of your palm (excluding your fingers) or take up roughly a quarter of your plate.
While protein plays a very important role in tissue growth and repair, it also aids satiation and we are more likely to stay fuller for longer thus, reducing the need to snack between meals.
Here are some examples of some great protein sources;
- Eggs, greek yoghurt, high protein yoghurt, protein powder, fish, chicken, turkey, lean beef mince or tofu.
Step 2: Choose 2 Fruit or Veggie Sources (Minimum)
Fruit and/or vegetables should be included within each main meal for a variety of reasons. Not only do they contain many essential vitamins and minerals but they also contain lots of dietary fibre which helps to maintain healthy digestion, regular bowel movements and again, keeps us fuller for longer.
I recommend all of my clients strive for half of their plate to be made up of fruits/veggies as it is an excellent way of adding volume to your meals (ie. bigger meals but not necessarily higher in calories) which is particularly helpful if your goal is fat loss.
Aim for a minimum of 2 servings per meal, a serving is the equivalent to 1/2 a cup of chopped veggies or small fruits (berries), 1 cup of leafy greens or 1 medium fruit (apple or banana).
Step 3: Choose Between a Carbohydrate or a Fat Source
Now, let me just preface this by saying, you absolutely can include both a carbohydrate and a fat source in your meals. There is nothing wrong with this, both are essential macronutrients and we need both in some quantities to maintain a balanced diet.
However, most of the clients I work with and most of my followers on Instagram have a fat loss goal, so I’m just going to assume you do too. The reason why I recommend choosing between the two is because the carbohydrate or fat source in your meal is typically the most calorie dense ingredient. Therefore, simply by limiting it to 1 rather than 2 calorie dense ingredients, you’re saving on some calories in that meal.
As a general rule, if you go with a carbohydrate, try to aim for no more than a 1/4 of a plate serving or the equivalent of 1 heaped tablespoon.
If you go with a fat source, aim for a serving the size of your thumb or the equivalent of a normal spoon.
With both carbohydrates and fats, quality is incredibly important.
Here are some examples of some great carbohydrate sources;
- whole grain/seeded bread, wholewheat pasta, quinoa, brown rice, beans, oats, legumes like chickpeas or lentils.
Here are some examples of some great fat sources;
- olive oil, avocado, nuts like almonds or walnuts, seeds like pumpkin seeds, sunflower seed or chia seeds.
Other Considerations
- If you’re goal is not fat loss, perhaps you’re aiming to maintain your weight or you’re prioritising building muscle, you can definitely afford to have both carbohydrates and fats in the same meal.
- When making more “dish” style meals, it will obviously be harder to separate the plate into halves and quarters. Instead, try to make sure you have a protein source and a minimum of 2 sources of veggies. Keep your carbohydrates, e.g. rice or pasta separate and add to the side so that you can better control the quantity.
- Be mindful of sauces and added oils, they tend to contain a lot of hidden calories. Where possible, use seasonings like tried herbs, chilli, paprika or curry powder.
