Healthy meal planning broken down

Planning a healthy meal doesn’t have to be difficult, nor should it be boring. Once you get the basics right between protein, carbs, veggies, salad and healthy fats, it’s about understanding your options within each category. Portion size is important, but so is making sure that you’ve got the right macro’s in each meal for satiety and your nutrient needs. Remember, keeping your diet varied is the best way to keep your healthy gut bacteria thriving and ensure you’re getting each of the important vitamins and minerals for good health.

Healthy protein 

At each meal, try to eat a 20-25g serve of good quality protein. That’s 3 times per day. Your body can’t absorb more than that in each meal. Examples of protein to be eaten with each meal are below (the size of a closed fist). Try to choose fish at least 3 times per week for a healthy brain, nervous system, skin and reduced inflammation:

Full fat Milk	Chicken	Salmon (100g = 22g protein)
Full fat Yoghurt	Beef (fillet, trimmed fat)	Tuna
Full fat cheese	Turkey	Smoked Salmon
Hazelnuts	Pork	Tinned Tuna / salmon
Walnuts	Quinoa	Baked Beans
Almonds	Whey & casein protein powder	Prawns
Sunflower Seeds	Tofu	Sardine
Chia Seeds	Lentils	Eggs
Pumpkin Seeds	Green Peas	Peanut or Almond Butter (yes!)

 

Healthy Fats

Good fats are high in Omega 3 fats and low in trans fats (fried food) or saturated fats. You’ll see that some healthy fats are also protein sources. Examples of fats which could be eaten with each meal:

Avocado	Mackerel, Trout	Lean meats (see above)
Fish (see protein above)	Nuts and seeds	Hazelnuts (see protein above)
Full fat dairy	Scallops	Walnuts (see protein above)

Healthy Carbohydrates

Healthy carbs are complex, full of nutrients and fibre, not just acting as fillers. Avoid processed carbs or white carbs like bread, pasta and rice. Whilst they might fill you up, they really aren’t contributing that much in the way of your daily nutrient needs. At each meal, fill half your plate with vegetables and salad, one quarter with protein and healthy fats, one quarter with grains or more vegetables. Avoid always choosing just starchy vegetables like potatoes. Again, some of these carbs contain protein. The benefit of adding carbs to each protein serve is that carbs help the body absorb the protein quickly. This is especially useful after a workout when you have a small window to get healthy proteins into your body to repair and grow your muscles after a workout.

1 cup parsnip slices, capsicum, other veg roasted (avoid potatoes as regular veg)	Sliced orange, apple, kiwi fruit etc with yoghurt or as a snack	1 cup milk (full fat, A2 if can’t tolerate normal cows milk).
1 cup steamed green peas, beans, broccoli, zucchini etc.	A banana	Full fat cheddar
1 cup lentils	An avocado	Cottage/ cream cheese
1 large corn on the cob	A bowl of berries	¼ cup oats with ½ cup milk
Green salad with nuts, tomatoes, olive oil.	Celery or carrot slices with home made dip	1.5 cup greek yoghurt
Steamed Cauliflower and Squash	2 wholegrain slice bread	Dark Chocolate (1 square > 70%)
Tomatoes	100g cooked quinoa or buckwheat
Veg, Veg, Veg!!!	50-100g brown rice

 

Healthy Fibre

There are two types of Fibre, both of which we should include in our meals and snacks. Aim for 25-28g a day for females, 30-35g a day for males.

1. Soluble fibre, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fibre include oatmeal, nuts, beans, lentils, apples and blueberries.
2. Insoluble fibre, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibres include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

Berries are a fantastic source of fibre and low in sugar, these are a great addition to any breakfast or salad accompanying lunch and dinner. Swapping potatoes for parsnips is also a high source of fibre. Likewise adding avocado, beans, nuts and seeds to vegetable and salad dishes. Lentils in soups and curries, and always serving fibre rich whole grains (brown rice, quinoa, oats) instead of white rice, bread and pasta.

A note on breakfast 

It’s important to start the day with a healthy meal combining protein (eggs, yoghurt, seeds, nuts, fish, nut butters), slow release carbohydrates (oats, wholegrain), fibre (wholegrain, beans, greens, seeds, nuts, fruit such as berries) and healthy fats (dairy, fish, eggs, nuts, seeds).

The fat will keep you feeling full for longer, the fibre will also keep you full and slow the release of sugars from the carbohydrates into the bloodstream, the carbs will give you slow release energy, the protein will keep you feeling full and support your muscles and hormones, amongst other important body functions.