How to build a meal that’s actually satisfying
If you find yourself constantly unsatisfied post meal or just simply looking for something else every time you finish eating, keep reading.
Deciding what goes on your plate can be confusing. This 5-step method is quick, easy, and can be replicated at home, a restaurant, or on the go. The key to staying satisfied (and enjoying your food!) is including protein, fiber-rich carbohydrates, vegetables, an element of fat, and an extra flavor zing.
Start by selecting a protein. Examples include chicken, turkey, eggs, beef, fish, seafood, tofu, lentils, and so on. We all need different amounts depending on age, activity level, etc., but most people do well with consuming the size of their palm or about 1/4 of the plate.
Next come the carbs. Choosing fiber-rich, complex carbs like beans, quinoa, whole wheat pasta, or butternut squash ensures steady blood sugar levels while still supplying you with ample energy. Aim for about a fist size or about another 1/4 of the plate. Other sources of complex carbs include fresh or dried fruit, oats, sprouted or whole wheat bread or crackers, corn, peas, potatoes, sweet potatoes, and bean-based pasta.
Load up on veggies. Getting into the habit of filling 1/2 of your plate with non-starchy veggies is a great way to stay full (thanks fiber!) while maximizing vitamin/mineral intake. If you’re able to diversify and include a variety of different colors throughout the week, that’s great too (think: leafy greens, orange/yellow/red veggies, and even white ones like cauliflower and mushrooms). Also, you don’t just have to eat salad or plain boiled broccoli. Roasting, sautéing, and air-frying are great ways to make veggies taste better.
Don’t forget the fat. Yes, you read it right. Adding an element of heart healthy fat to each meal helps to increase satiety and texture, balance blood sugar, and even fight inflammation. Some examples include sliced avocado, a sprinkle of nuts or seeds, or even dare I say, dressing. Yes, dressing! In fact, the fat in dressing actually helps you better absorb the vitamins from all of those greens. If possible, look for brands that are olive- or avocado oil-based and stick with the serving size (usually 1-2 tbsp).
Finally, flavor! This is an important part and can truly elevate any meal. Some ideas include ground pepper, everything bagel seasoning (my personal pick), coconut aminos, freshly squeezed lemon or lime, hot sauce, freshly chopped herbs, or onions.
My custom plate method featuring protein (ground turkey sliders), carbohydrate (RightRice), vegetables (simple greens salad), fat (avocado + dressing), and flavor (lemon juice + pepper).
