Written by: Katie Barker, MS

Weight loss can be complex depending on each individual’s circumstances, however there are ways to keep it simple!  When you’ve mastered learning about food through calorie tracking, you can then focus on creating meals that will nourish your body AND keep you satisfied!  You can do this by making meals balanced by including multiple food groups. A balanced meal is one that includes all three macronutrients, as well as a variety of foods that will give you vitamins, minerals, and fiber.  Here’s your step-by-step guide to creating a balanced meal:

Step 1: Have a carbohydrate source.  Foods with carbohydrates include fruits, grains, and starches (like potatoes).  These foods provide you with energy.  In fact, this is our body’s preferred source of energy so when we are eating too little of these foods, we may experience stronger cravings.  To avoid blood sugar spikes, focus on healthy carbohydrates with fiber- such as whole grains!  Whole grains include rice, quinoa, oatmeal, and whole grain bread, tortillas, or crackers.

Carbohydrate Foods Include:

• Bread

• Tortillas

• Oatmeal

• Rice

• Quinoa

• Farro

• Potatoes

• Corn

• Crackers

• Tortilla chips

• Popcorn

• Pasta 

Step 2: Add your protein!  Optimize your weight loss potential by focusing on protein.  This helps your body sustain lean muscle mass, metabolism, and fullness throughout the day.  Protein can come from animal sources, such as meats, fish, eggs, and dairy, or plant sources, like beans, lentils, and nuts.  Prioritize lean proteins, such as skinless chicken, shrimp, and tofu.

Protein Foods Include:

• Chicken

• Turkey

• Pork

• Ground beef

• Steak

• Tofu

• Edamame

• Beans (black, chickpeas, kidney, etc.)

• Lentils

• Cheese

• Eggs

• Protein shakes

• Shrimp

• Fish

• Peanut butter

• Chia seeds

Step 3: Remember your fats.  Fat is the macronutrient with the highest calorie content per gram, so it’s important to prioritize other macronutrients first.  However, fat is still necessary for regulating hormones and keeping us satisfied after eating!  Typically, fat is found in most protein foods, especially fish, beef, or dairy.  However, be mindful that fat is also found in butter, oils, and nuts which we can easily forget.  Bottom line- fat is essential!  Try to pick healthier sources of fats, such as olive oil and fish.

Healthy Fats Include:

• Nuts

• Olive oil

• Other plant oils (avocado, coconut, etc.)

• Fish

• Egg yolks

• Avocados

• Chia seeds

• Dark chocolate

• Pumpkin seeds

Step 4: Ensure you have plenty of produce!  Produce is where you will get most of the vitamins and minerals that your body needs.  When your body is not getting enough vitamins and minerals, it may lead to increased cravings.  For example, your body may crave chocolate because it needs iron or magnesium.  Produce will also contribute to feelings of fullness, because it has fiber.  Fiber is a type of carbohydrate that our body does not absorb.  This, and the fact that produce has high water content, is why it is typically low-calorie.  So, load up on those veggies!

Fruits and Veggies Include:

• Apple

• Watermelon

• Berries

• Orange

• Pears

• Nectarine

• Grapes

• Artichoke

• Green beans

• Spinach

• Kale

• Broccoli

• Cauliflower

• Brussel sprouts

• Cabbage

• Carrots

• Swiss chard

• Bell pepper

Having a combination of macronutrients is the key to staying full and stabilizing blood sugar levels throughout the day.  This will help you lose weight by curbing cravings and preventing over or under-eating.  Eating a variety of produce will ensure you have all of the micronutrients you need to complete reactions on a cellular level, which contributes to a healthy metabolism.  One of the best ways to make a balanced meal is creating a “grain bowl” that includes a whole grain, lean protein, and produce.

Grain Bowl Combinations:

Grain:

• Quinoa

• Rice

• Farro

• Millet

Lean Protein:

• Chicken strips

• Shrimp

• Roasted chickpeas

• Tofu

Produce:

• Sauteed greens

• Roasted broccoli

• Roasted carrots

• Bell pepper strips

Low-Calorie Flavorings:

• Peanut sauce

• Cilantro & lime

• Roasted Garlic

• Soy sauce

• Red pepper flakes