Hey friends!
How’s it hanging where you are at?
Here? SNOWY. COLD. And I’m tired. But all quite fun since the holiday cheer is in the air!
AND it’s 12/12/12 AND it’s 12 days before Christmas.
The geek inside me is uber excited about all of the above!! 
{geek}
p.s. My sis was hoping her baby would come today for a cool b-day for him, so fingers crossed!
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I get a lot of questions about what to eat, how to eat, and what I normally eat, so I thought I’d share some insight on how to create a healthy meal/snack, since this is exactly the ‘protocol’ I follow.
How to Create a Healthy Meal/Snack
1. Choose a protein.
{keeps you full & satisfied, helps maintain lean muscle}
2. Choose a vegetable and/or fruit.
{chock full of antioxidants, vitamins, minerals}
3. Choose a complex carb.
{important for brain power, energy for workouts & tasks}
4. Choose a healthy fat.
{vital for healthy cells, skin, nails}
5. Choose a sauce/dressing/topping/spice, etc.
{so many to choose from!}
6. Choose the serving size (dependent on time of day, hunger level, and what you’re in the mood for)
{a snack would be something more like 150-250 calories; a meal more like 300-500 calories}
Perfect. Now put it all together!
You’ve just created a recipe idea.
Last night’s dinner came from this protocol completely:
Protein: beans
Veggie: veggie burger crumbled
Complex carb: quinoa
Healthy fats: cheese, olive oil
Sauce: Greek yogurt, salsa
Serving size: Medium (I was semi-hungry)
(after dinner was that chocolate)
{p.s. some ingredients are actually in 2+ categories; quinoa could be a protein or complex carb}
SO YUMM. So easy.
- (After most of my dinners or lunches, I will have something sweet–either a chocolate, fruit, gum, or herbal tea. Depends on my mood!)
Thanks to Lindsay’s kind birthday gift, I seem to always be in the mood for TJ’s dark chocolate caramels she gave me!
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Simple, right?
This protocol can seriously be used to make any meal or snack, and it comes in handy when you’re staring at random stuff in the fridge or pantry!
I do not like wasting food, so this protocol has helped me make up some random, yet delicious meals & snacks! (read: see above pictures. hah)
*****
Have a GREAT DAY, people!
What is YOUR protocol for making a healthy meal/snack?? What is YOUR favorite part to choose (protein, veggie, etc.)?? Doing anything special for 12/12/12???
I’ll be thinking of your sister today – that would make an epic birthday!
I don’t like wasting food either….one of my problems though…I love mixing food up just to see how it tastes and looks…its usually quite good. ~ So why won’t the kids eat it? ha!
HAHA
Seriously!
yay!! i always make sure my snack involves protein… i need to get better about eating vegetables for snacks but i do pretty good with eating veggies for breakfast lunch and dinner so i think that makes up for it!
Pretty sure you’re good to go, then!
I try to always incorporate protein into my snacks! Especially after I work out I like to drink a protein shake.
I follow the same ideas for piecing together a healthy snack and/or meal! Great minds think alike!
OH yah!
I pretty much follow the same protocol. Sometimes my snacks don’t have everyone of the above things in them, but most of my meals include them all. I think my favorite one to choose is my healthy fat… I LOVE me some healthy fats! Nuts, nut butters, cheese, eggs, oils, avocado…..YUM!
Love your method! My whole focus this month has been protein power, whoohoo! Up until this month I was totally letting myself have whatever, and that was whatever was a billion cups of cocoa, candies, and carbmadness galore. I really need protein so this month I committed to making that my focus for at least 30 days, and go from there. So far the difference is astounding! and I’m so silly for letting this go again. I seem to go on these rollercoasters but I guess that’s all a part of our food journey!
so basically, I cook lots of protein options for myself, and some veggies, and I love fats, and everything else is just whatever. as long as i have protein, i’m good! I just figure out a combo, and keep almonds at work to munch on. finally enjoy coffee black now, never woulda guessed that would happen!
I love coconut everything: milk, oil, cream and butter.. omg i could eat a whole jar of it. it’s TDF. i guess my fav thing to eat is protein right now, and fat, ha! i am loving me some pot roast cooked with coconut oil, and yummy root veggies. so perfect right now.
today is one of my older sister’s birthday, so this is defnitely a special day
Happy 12/12/12 girlie, hugs and xoxoxo!
Oh happy birthday to your sis!
I love coconut too–the oil is so good on veggies–good point! xo
I kind of love that it’s 12/12/12 and 12 days before Christmas! Yay, so excited! I’m also jealous of your snow! I wish it would snow here, but sadly it doesn’t look like it will! Your method is basically how I create my meals/snacks too! I have to snack since I have hypoglycemia and need something every 2-3 hours, or I’ll be on the ground. Ick, it’s the worst. Protein is my saving grace with this condition!
I didn’t even realize today is 12-12-12 until someone said to make a wish at 12:12 today! I hope your sister’s baby comes!!
It’s a fun date! No baby probably…but that’s okay! He’ll come when he’s ready
Yum that meal looks good! Love your protocol, I think following that method also ensures we nail all those cravings on the head AND stay fuller for longer.
For my stomach I have to eat carb and protein together, or protein by itself. I cannot eat carb by itself or else my stomach will explode – and you think I am exaggerating but I am really not! I don’t have a large intestine so it takes a lot for my small intestine to digest carbs! Tis why I only eat veggies! Oh but… I love me some fat