Reader, I’ve been using this structure the last few months as a test and it’s been working so well. I wanted to share!
I’ve noticed balanced energy, some weight rebalancing, clearer skin, great sleep, energy for workouts, room for treats, and tons of nutrient dense options.
Here we go!
Thinking through how to plan your meals:
Protein. You already know I’m going to say to prioritize your protein. You want ideally 1 g per pound of your ideal body weight. Make room for this first in your meals and in your day.
Fiber. Look at your fiber. Aim for 25-30 g/day
Variety. When choosing your fiber foods, I want you to think about color in your day and color in your week – make it like a 🌈. This is going to ensure you’re getting different phytonutrients without having to overthink it.
Categories of Fiber. There are 5: fruits, veggies, starches/grains, beans/legumes, and nuts/seeds. Get some things from each section. This is going to ensure you’re getting all kinds of fiber types to feed all kinds of good bugs in the gut.
👉 Use your fiber rich foods as your first line source of carbohydrates – fiber sources will either have carbs or fat along with them – they’re all plants so that’s the way it works.
👉 At this point, you’ll notice that you’re probably feeling super full and that you’ve actually consumed quite a bit of food and even calories (not in a “bad” way, just that you’ve really nourished your body).
👉 Add in more starchy carbs or fat at this point as needed or appropriate for your goals/calorie needs.
👉 Don’t push yourself to 30 g of fiber overnight. Start by figuring out how much you’re ACTUALLY getting now. Then add 5 g to your day each week. Over a few weeks time, you’ll be where you need to be!
Report back after a few weeks and let me know how you feel using this! I’ve shared the link to the Protein/Fiber Cheat Sheet below too!
Access the protein/fiber cheat sheet:
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