How To Build The Perfect Meal
What makes up the perfect bowl of food? It’s one that contains a lot of fiber, a little lean protein, and some healthy fats. You don’t even need a recipe, just include a few key components and you are well on your way to building a perfect meal!
A staple in my house…cauliflower and lentil bowl
Start with a high fiber base that you love. Yes, fiber can come from whole grains but, for me, it’s all about the beans and the veg. I build most of my meals around my favorite vegetables and then I throw in some beans or lentils. Why? Because the fiber in vegetables and beans is what keeps me full…it has staying power! Build your base around your favorite seasonal vegetables like summer squash, tomatoes, eggplant or superstars like red bell peppers, cauliflower, and shredded cabbage. Increase antioxidants with beet greens, kale, and fresh spinach, pea shoots, Brussels sprouts, and fresh corn. Then toss in some steamed lentils, black beans, or Edamame!
Then add some lean protein to the bowl by mixing in shredded chicken breast, tofu chunks, hard boiled egg slices, hemp hearts, canned wild salmon, tuna, frozen shrimp or steamed lentils. Protein also helps keep you full and sends a message to your brain that says “I’m done eating and I’m satisfied.”
And finally, don’t forget the healthy fats! Fat helps keep you full, too by keeping everything in your stomach a little longer and it also just makes food taste great! Add some healthy fats to your bowl like diced avocado, unsweetened coconut flakes, canned sardines or anchovies, chopped walnuts, ground flaxseed, chia seeds, sesame seeds or a dash of olive or grapeseed oil.
My famous tuna bowl with white beans, cherry tomatoes and avocado
Top off the bowl with a simple dressing made with olive oil, fresh lemon or lime, and/or your favorite vinegar. Right now I’m loving apple cider vinegar, but my go-to is balsamic. And don’t forget the special touches that make a dish uniquely your own like fresh herbs, grated ginger or flavored oils. That’s it. You have everything you need to create the perfect, well-balanced and satisfying lunch or dinner meal!
What’s your idea of the perfect meal?