You may have noticed at this point that each day of this program has been building on each other.  This week we finally hit the “what to eat” section of the program. You don’t want to skip around this week, but read and watch each lesson of the week in chronological order because each day builds upon itself. So if you have skipped the previous 5 lessons I would highly suggest to go back and start there. If you haven’t watch my training video this week, I recommend stopping right now and going back to watch that too. What I am discussing today will make a lot more sense if you have watched it first. You can find the link here (password: 30DAYS).

Just to recap this week we talked about:

  1. Having 3 Meals Per Day
  2. Adding Snacks Between Meals
  3. Planning Meals
  4. Why You Need Protein, Carbohydrate and Fat

This leaves us with discussing what to serve at mealtime. If you have children, this will not only benefit you, but the whole family as well. Everyone does better nutritionally when there is a variety of good tasting, nutritious foods served on the table.

Preparing a Balanced Meal

Click on this hyperlink above so you can reference and/or print out this full size PDF of the infographic.

As I talked about in the training video, you should work up to serving protein, carbohydrate and fat at meal time. By following this guide you will be sure to hit all of these major macronutrients. It is important to emphasize that you want at least one from each food group, however, it may be you could have more than one from each food group. That’s okay!

To start…

1. You should serve a protein at each meal. As you can see from the infographic you can choose things such as chicken, fish, red meat, eggs, milk, cheese, etc…

2. Have at least one starch at each meal. Things such as bread, cereal, rice, potatoes, pasta, etc…

3. A fruit and/or veggies. There is nothing wrong with having only one or both at a meal.

4. Milk. This is especially important when you are raising kiddos. They will benefit from having this served at the table.

5. Lastly, a fat. Butter, cream cheese, oils, peanut butter, etc….

While this list may seem overwhelming for what you are serving it doesn’t have to be so complicated. It really is what more about what you have to add to the table rather than what you have to take away.

Let me give you some examples of quick, easy meals that would include all three.

Breakfast Examples:

  1. Cereal (starch)
  2. Whole Milk (protein/fat)
  3. Banana (fruit)
  1. Eggs (protein)
  2. Toast w/Butter (starch/fat)
  3. Oranges (fruit)

Lunch Examples:

  1. Turkey and Cheese Sandwich (starch/protein)
  2. Mayo (fat)
  3. Watermelon (fruit)
  4. Potato Chips (starch/fat)
  1. Chicken Noodle Soup (protein/starch)
  2. Crackers (starch)
  3. Fruit Cup (fruit)
  4. Garden Salad (vegetables)
  5. Salad dressing (fat)

Dinner Examples:

  1. Pasta (starch)
  2. Meatballs (protein)
  3. Marinara Sauce (veggie)
  4. Italian Bread (starch)
  5. Butter (fat)
  1. Taco meat (protein)
  2. Tortilla Shells (starch)
  3. Sour Cream (fat)
  4. Cheese (protein/fat)
  5. Lettuce (veggie)
  6. Tomato (veggie)
  7. Salsa (veggie)

You might be surprised. Maybe you can see how some of your meals could be lacking some major nutrient or maybe you can see how you might be missing some variety.

Planning to serve balanced meals will help to fill you up and become satisfied. Remember how important satisfaction is from the previous lessons. It’s huge in learning to listen to your body!

Do you have a favorite meal that fits all the major macronutrients? I’d love to hear what your favorite is!