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The Simple Meal Planning Formula

I'm

Bri

Welcome to my slice of the internet. You'll find tangible tools for healthier eating, fixing your relationship with food, movement and so much more!

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The most common complaint I hear is that women don’t know how to make convenient yet healthy choices for their family. And I GET IT. As a mama of 4 little ones, I completely understand that struggle. You’re juggling multiple balls, trying to get through the day, going going going and it seems impossible to stop and cook a healthy meal.

I’M GOING TO LET YOU IN ON A SECRET:

It’s actually way easier than you think!

Cooking balanced, healthy, convenient meals for the family can be super simple when you know my meal formula. I’m breaking it all down for you here so you’re never left thinking ‘what’s for dinner?’.

SIMPLE MEAL FORMULA

  1. Veggies
  2. Protein
  3. Carb
  4. Fat

Veggies should make up about half of your plate/bowl/whatever. Most people start with their meat when planning a meal but starting with veggies is KEY to a balanced meal. Vegetables are going to be the piece that gives you a boost of vitamins and minerals, healthy carbs (yes, veggies are carbs), and the bulk of your meal without feeling ‘bulky’. Plus – by having a solid amount of veggies you’ll help you body tap into your natural hunger and fullness cues, balance blood sugar, and support hormone balance.

Protein comes next and should be about 1/4 of your plate or the size of a deck of cards. You’re not loading up on 2 chicken breasts here – you’re keeping the protein in balance with the veggies. If you’re pregnant or breastfeeding you may need a little more protein on your plate to support all that growth and blood volume (definitely hop on a free consultation call to see if you’re getting the right amount of protein! – HERE). Protein is going to help balance blood sugar and support that slow release of insulin instead of skyrocketing it way up. A good balance of protein will also help keep hormones balanced and support your energy needs.

Carbs are you friend! Ladies, carbs are where you get most of your energy. Just to take a walk around the block or chase a toddler around, you’re using the energy that comes from carbohydrates. You need carbs. When I say ‘carbs’ here, I’m talking about your quinoa, potatoes, lentils, brown rice. We’ve already got our veggies covered and now it’s time to add a little more heft to the meal so you’re feeling fuller and getting more energy to live your life! Another 1/4 of your plate should be carbs.

Fat – the nutrient we all love to hate. Like carbs, we need fat. In fact, without fats, our bodies can’t absorb and use all the vitamins and minerals from the veggies we’re eating. Fat is essential for a healthy, balanced diet AND for hormone balance. It’s also usually the magic ingredient that helps foods taste better (aka helps ya eat more veggies!). You’re typically looking for as much fat as the top half of your thumb. Avocado, cooking oils, butter, seeds, nuts, etc.

SO WHAT DOES THAT ALL LOOK LIKE IN ONE HEALTHY BALANCED SIMPLE MEAL?

It looks like a bowl of colorful roasted veggies, topped with a little grilled chicken or tofu, on a small bed of quinoa, and a little avocado on top.

Or a bowl of sauteed shishitos, onions, and mushrooms, a small bed of lentils, and a slice of grilled salmon.

Or mashed avocado and white beans on sourdough toast with pickled onions, tomato slices and arugula.

JUST KEEP THE FORMULA IN MIND —

1/2 veggies

1/4 protein

1/4 carbs

sprinkle of fat

Yes, your protein will likely have fat in it and your carbs (lentils, quinoa, oats) may also contain protein but that’s OK. If you’re following the formula you’re on the right track to making healthy, balanced, SIMPLE meals every day.

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Hi, I'm Bri

Nutrition Educator, carb queen, mama of 4. You'll never find me in a supermarket screaming about ToXiNs in your favorite foods.

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