Can you believe it’s September already! It’s warming up and I certainly want to shed a few layers and spend more time outdoors. It’s also a great time to check in with your diet and ensure you’re eating meals that are nutritiously balanced and aligned with your goals!
So let me ask you a question.
Are you tired of searching through endless recipes to find something that is not only easy to whip but healthy too? Do you struggle to know what recipes align with your goals? What about eating to fit your macros; how much is too much or what is a good portion size?
Well, I’m here to make it easier for you to create nourishing and satisfying meals every time, without the fuss of recipes.
Next time you’re thinking about what to cook for dinner or putting together a quick lunch, follow this formula. Whether you want to lose weight, tone up or just clean up your diet, this is the way to go.
Step 1: Prioritise Your Protein ????
Protein is a crucial component of any balanced meal, as it helps maintain muscle mass, keeps you feeling fuller for longer, and supports your weight loss journey. The best part is, there are numerous delicious options to choose from. Consider incorporating these protein sources into your meals:
1. Lean Poultry: Chicken and turkey breasts are excellent choices as they are low in fat and high in protein. Bake, grill, or sauté them with your favorite herbs and spices.
2. Fatty Fish: Salmon, trout, and mackerel are not only rich in protein but also loaded with heart-healthy omega-3 fatty acids. Try pan-searing or baking your fish for a delightful meal.
3. Plant-Based Proteins: If you’re looking for vegetarian or vegan options, consider tofu, tempeh, lentils, chickpeas, and quinoa. These options provide a wide array of nutrients without compromising on taste.
Remember, the goal is to have a palm-sized portion of protein on your plate to support your body’s needs and keep you energized throughout the day.
Step 2: Add Your Veg ????????
Vegetables are a powerhouse of essential nutrients, fibre, and antioxidants that support overall health and weight management. They add colour, flavour, and texture to your meals while keeping calorie counts in check.
Embrace the rainbow and include a variety of veggies like:
1. Leafy Greens: Spinach, kale, arugula, and Swiss chard are packed with vitamins and minerals. Create refreshing salads or add them to smoothies for an extra nutritional boost.
2. Colourful Peppers: Bell peppers come in various hues and are a great source of vitamin C. Dice them into stir-fries or stuff them with your favorite protein for a vibrant dish.
3. Cruciferous Veggies: Broccoli, cauliflower, and Brussels sprouts are not only tasty but also contain compounds that may support healthy metabolism.
Get creative with your veggie combinations to keep your meals exciting and full of nutrients. Take a look what’s in your fridge and then decide whether you’ll make a salad, tray bake or serve them sauteed or stir-fryed. Aim to fill half of your plate with these colourful wonders.
Step 3: Choose Your Base ????????
Complex carbohydrates play a vital role in providing sustained energy, supporting brain function, and promoting overall well-being. Women over 50 may need fewer carbohydrates than previously, but that doesn’t mean you should eliminate them entirely. Incorporating the right carbohydrates in smaller portions is necessary for energy and metabolism.
Consider these nutritious base options for your meals:
1. Brown Rice: Swap out refined grains for nutrient-rich brown rice. It’s a great source of fiber, vitamins, and minerals to keep you feeling full and satisfied.
2. Quinoa: Known as a superfood, quinoa is a complete protein and contains essential amino acids, making it an excellent choice for plant-based diets.
3. Sweet Potato: Packed with vitamins and minerals, sweet potatoes are not only delicious but also provide a natural sweetness to your meals.
4. Whole Wheat Pasta: If you crave pasta, opt for whole wheat varieties. They have a higher fiber content and are more nutrient-dense compared to refined pasta.
Remember, while carbohydrates are essential, especially for active women, it’s best to keep the portions in check. A small serving alongside your protein and veggies will provide the energy you need without causing spikes in blood sugar levels.
Bringing It All Together ????????
1. Start with a palm-sized portion of your chosen protein, like grilled chicken, salmon, or tofu.
2. Fill half of your plate with a colorful array of veggies, such as spinach, bell peppers, and broccoli.
3. Add a small serving of your selected base, like brown rice, quinoa, or sweet potatoes, to complete the meal.
By following this formula, you’ll be able to create a well-rounded plate that meets your nutritional needs and supports your weight loss and body composition goals.
A Reminder to Listen to Your Body ????♀️
Remember, these guidelines are meant to be flexible and adaptable to your unique needs and preferences. As we age, our bodies may respond differently to certain foods, so it’s essential to listen to what feels good for you.
I hope my 3-Step Formula for Healthy, Balanced Meals has inspired you to embrace a nourishing and satisfying approach to eating without relying on complicated recipes. With this formula, maintaining a healthy diet becomes more accessible, even when life gets busy.
Till next time, all my best,
Amy
P.S. If you have any questions or need further guidance on your journey to a healthier lifestyle, don’t hesitate to reach out and send an inquiry. I’m here to support you every step of the way!
Remember, healthy eating shouldn’t be complicated, and with my simple formula, you’ll be well on your way to achieving your weight loss and body composition goals.
