Creating Perfect Meals

November 6, 2015

Wouldn’t life be so much easier if you could create perfectly balanced meals and snacks every time without the stress? Well, lucky for you, that’s where I come in!



Most importantly, make sure you are gettinga balance of FAT, FIBER, AND PROTEIN at every meal and snack. Whenever you sit down to eat, do a quick mental checklist to make sure you have all of these elements. This will help you feel full longer, balance your blood sugar, and give you sustained energy. Here are some ideas:


  • FAT: avocado, avocado oil, coconut milk/oil, olive oil, olives, salmon, fatty fish, nuts (walnuts, almonds, pecans, macadamia nuts – all unsalted and without extra additives if possible!), seeds (pumpkin, sesame, chia, hemp), grass-fed animal products, eggs (read more about fat here).

  • FIBER: vegetables in general, dark leafy greens, berries, artichoke, flaxseed, apples, squash, sweet potato, nuts

  • PROTEIN: animal protein, eggs, nuts and nut butter


As you may have noticed, nuts are in every category! This is helpful because if you’re stumped and don’t know what to add to a meal or snack, you can add a handful of nuts and you’re good to go. Nuts or an apple with almond butter are my favorite go-to snacks.


I pulled these recommendations from the Whole30 meal plan and I think they are great general guidelines to follow. Every meal should have the following components:


  • 1-2 palm-sized pieces of protein

  • Fill the rest of your plate with veggies

  • Add fat as follows (one of these options per meal):

    • All oils and cooking fats (olive oil, avocado oil, coconut oil, animal fats): 1-2 thumb-sized portions

    • All butters (ghee, coconut butter, nut butters, etc.): 1-2 thumb-sized portions

    • Unsweetened coconut (shredded or flaked): 1-2 open heaping handfuls

    • Olives: 1-2 open heaping handfuls

    • Nuts and seeds: up to 1 closed handful

    • Avocado: ½ - 1 avocado

    • Coconut milk: between ¼ and ½ of a 14 oz can

  • Add more carbohydrates (sweet potatoes, white potatoes, other starchy veggies, etc.) to fit your individual needs and activity level


Meal prepping will literally save your life. See my blog on batch cooking here. For example, in order to make life easier, you may choose to cook up a big batch of chicken breasts, baked sweet potatoes, and a large pan of roasted vegetables. Then, you can make many meals out of those components. The only downside is that this can get repetitive, but you should get used to it over time! I make a meal and eat the same thing for 2-3 days for lunch and dinner, then make something new and eat that for 2-3 days, etc. You can also repurpose – maybe one day you have a chicken breast, the next day you put it on a salad, and then the next you add some taco seasoning to it to make a lettuce-wrapped taco.

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