Creating a healthy meal can seem very overwhelming. Typically, when you look up a healthy meal recipe there are 747 ingredients and it will take you 3 hours to cook. That is NOT the way I roll. This post will break down how to create perfect healthy meal every time in 4 easy steps. So, you ready to eat?
Healthy Meal Step 1
Protein. This should be the base of ALL of your bigger meals. On average, I want you to focus on getting at least 20-25g of protein per meal. So, if you eat 4-5 meals per day that is 80-125g of protein per day. Note, this is very general. Check out my post on how to calculate your macros here for more specific numbers!
Using protein as the base of your meal is pretty standard. However, it makes life A LOT easier when you do, because then you can decide on the rest of your meal more easily. Some protein sources that I recommend are: chicken (breast or thighs), steak, ground turkey, eggs, egg whites, protein powder, and Greek yogurt. Those protein sources will help you get a great start on your healthy meal.
Healthy Meal Step 2
Carbs. My personal favorite part of any meal. Now, for the purposes of this article I am included fruits and veggies in this sections because, well, they are carbs.
Complex carbs includes foods such as: rice, pasta, bread, quinoa, oats, couscous, etc. In 3-4 of your meals per day, be sure to include a serving of healthy complex carbs! Just use the serving size on the package. I usually pick my complex carb depending on what I choose for a protein for my healthy meal. For example, if I choose turkey burgers I will usually leave off the bun and make homemade french fries!
Now, when it comes to veggies there is a bit of a distinction that needs to be made clear while creating a healthy meal. Starchy veggies like corn, peas, and carrots should be counted AS YOUR CARB. For example, if you have peas will dinner I wouldn’t also have rice. Now, if this is a pre or post workout meal then maybe you need the extra carbs, so go for it. But, as a general rule of thumb, starchy veggies are your carb. Now, when it comes to low cal less starchy veggies you eat them WITH ANOTHER CARB, such as rice. These are veggies such as broccoli, asparagus, peppers, onions, lettuce, tomatoes, etc.
Lastly, fruits. Try to work fruit into your plan 2-3x per day. I usually do fruit with breakfast and my pre workout meal, then sometimes after dinner as a sweet ending to the day.
Want help with putting all of this information into macros and a meal plan that will get you results? Click here!
Healthy Meal Step 3
Fats. Choosing the healthy fats for your meal is slightly easier than choosing which protein and carb that you want. Why? Because if you are having steak or whole eggs you already have your fats. If you saute your veggies in a skillet with olive, coconut, or avocado oil then you are covered. A few of my favorite additional healthy fats are: avocado, guac, and peanut butter (or any nut butter). Adding healthy fats to your meals 3ish times per day will help keep your hormones in check and your energy levels high.
My first healthy meal of the day is usually my highest in fat. Then meal 2 I will add some fats. Then meal 3 won’t have added fats, meal 4 won’t have added fats, and meal 5 will have added fats. This is due to the fact that I workout after meal 3 and before meal 4.
Healthy Meal Step 4
Spices and sauces. This is the last step in building your healthy meal because sometimes you won’t need it at all. For example, if your meal is a protein shake with an apple and peanut butter, no sauces or spices needed!
Salt and pepper are my go to spices for just about everything. Spices are great because you can use as much of them as you want, since they have a lot of healthy properties and no calories.
Sauces you have to be a bit more careful with, because they can contain a TON of extra calories. Salad dressings are notorious for this. I tend to stick with Bolthouse Farms dressings, as they are lower calorie and are made with yogurt. One of my favorite sauces that I buy at the grocery store is Tikki Masala sauce. I will use a package of that with ground turkey and put it over rice. Delish!
There you have it! The easiest way to make a healthy meal every time is to break it down into these 4 simple steps. You get in trouble both with healthy and with the kitchen when things get complicated. Comment below what your favorite go to healthy meal is! I love getting new ideas.
