Understanding the Components of a Balanced Meal
For many busy moms, figuring out what to eat is the biggest challenge they face in achieving their health and fitness goals, but it doesn’t have to be that hard. A balanced meal comprises three main macronutrients. Protein, carbohydrates, and fats. All three work together to create a complete meal.
Not all proteins, carbs, and fats are the same. Choose carefully to maximize the overall nutrition. I highly recommend the book, Nutrivore, linked below. The author has ranked dozens of foods by their nutrient density. The higher the score, the more vitamins and minerals are included.
Portion control is important to maintain a healthy weight. You can track using a tracking app, such as Cronometer or MyFitnessPal, but if you don’t feel like being that precise, you can use the plate method, shown below. A quarter of your plate, about the size of your fist, should be protein; another quarter should be healthy carbohydrates, such as potatoes or rice; and the remaining half should be colorful vegetables or fruit. Add a healthy fat, such as olive oil, avocado, or nuts, and you’re good to go.
Tips for Planning Your Balanced Meal Prep
Now that you know how to build a healthy meal, what’s the easiest way to do that when you have no time for fancy recipes? Meal planning and prepping are key, and they don’t have to take forever, either.
Choose one or two easy breakfast meals that you can make day after day. For me, that’s 2 eggs scrambled with a serving of egg whites, 2 slices of bacon, half a cup of cottage cheese, and some berries. I eat that practically every day. Sometimes I make protein pancakes or French toast instead of eggs. If I’m running late, I’ll mix a scoop of Legion protein powder (use code HGML for a discount!) into 3/4 cup of plain Greek yogurt and add some granola and//or berries, or I’ll use Corepower protein drink over a healthy cereal.
I prep my lunch for the week on Sunday, and it takes me just 30 minutes. I rotate through 5 or 6 recipes I’ve collected over the years from Pinterest, email newsletters, or social media posts. I have them all on my website here.
When I do my grocery shopping, I plan dinner for the week. If it’s a busy day, I’ll plan a crockpot meal, and I factor in leftovers when it makes sense, too. I never make anything that takes more than half an hour. Honestly, if you order takeout, it’s going to take longer than that to arrive, so it’s not that long when you consider it.
Add some healthy snacks to your grocery list, such as meat sticks, fruit, yogurt, nuts and seeds, or dark chocolate.
Common Mistakes to Avoid in Meal Planning
If you’re new to meal planning and prepping, don’t bite off more than you can chew (see what I did there?). Choose one meal to prepare for, and when you’re consistent with that one, add the second, and so on. Baby steps equal big gains.
When choosing recipes, make sure you’re including all the food groups. Refer to the plate above for the three main categories and remember to include nutrient-dense foods. Eat the rainbow is a common way to think about this. If you have a colorful plate, chances are you have a complete, balanced meal.
What if you find yourself without a plan or a meal? Or what if you run out of time and life is lifing? Not to worry! My main strategies for this situation include grabbing a healthy snack to tide me over until I can get home to make something more substantial, or I order healthy takeout. Chipotle and Core Life are two favorites. Local grocery stores tend to stock prepared meals now, as well. Look for something that incorporates all three macronutrients and is colorful!
Creating a balanced meal isn’t rocket science. It just takes commitment and a little bit of advanced planning to make it all happen.