Fad science comes and goes. When it comes to eating we all (even if only intuitively) know that healthy foods are whole foods. I think even the most polarizing diet critics could agree to some extent on that. Furthermore, if we want to be highly active and perform well, the best source of fuel comes from carbohydrates. Then we need protein for muscle recovery and good fats for hormone health. When we look to plan healthy meals, we need whole food sources of protein, carbs, and fats.
Plan a Healthy Meal: Include Protein, Fats and Carbs at Every Meal
As referenced above, a balanced meal will have adequate protein, carbs and fats. Of course, how much you eat will be determined by body size and activity levels, but healthy eating will always have whole food protein, carbs, and fats.
For example, here is what I had to eat for breakfast today:
- Whole grain Ezekiel Muffin (carbs)
- Orange juice or fruit (carbs) if you are juice-phobic, don’t have any
- Egg White Omelette (protein) have whole eggs if you wish
- Reduced Fat Mozzarella cheese (protein/fat) have higher fat cheese if you wish, also sub for vegan cheese, avocado, etc.
This meal came out to 574 calories (reasonable for a person of any healthy weight), 71 grams of carbs, 10 grams of fat, and 48 grams of protein. Now, depending on your goals the calories and macros would change, but I would still recommend choosing whole foods and just eating more or less of each group.
Find what you like and Eat it Often!
One of the biggest setbacks for people who want to know how to plan healthy meals is the myth of variety. People can tighten up if I suggest that they eat the same thing often. That is not to say you have the same meal every day. However, there are certain foods (and not that many of them) that are the basis of any healthy diet. Bodybuilders, for example, usually eat lots and lots of rice. It is healthy, can be seasoned or paired well with a variety of foods, and is an excellent carb source.
So once you find what you like, feel free to eat it as often as you want. I usually have a whole grain source, egg white omelette, cheese, and fruit OR whole grain source (Kodiak cake, etc.), fat source (peanut butter), fruit or juice, and milk almost every single day. I have been doing this for years and I can honestly say that I don’t feel like I’m missing out on anything. In fact, there is a sense of comfort that I know exactly what I’m going to eat and how it will make me feel afterward.
Hopefully, you found some insight into making and planning your own healthy meals. Thanks for reading!