The Simplest Way to Create a Balanced Meal

We are in week 3 of our back to basics series.

To recap, Eating Slowly and Eating to 80% Full are solid foundational habits upon which we can build the rest of our eating habits. If you haven’t already, go back and check those out.

Today, I want you to think about all the nutrition information you have heard in your lifetime.

I’ll wait.

Still thinking?

If you’re anything like me, your list is about as long as Santa’s and probably includes information that directly contradicts other information on your list.

So today, in the spirit of simplicity, I want to present to you the simplest way I have found to create a balanced meal. Thank you to Sleek Geek for this formula.

In this formula, the answer is 4. Why is that important you ask?

Well, the number 4 symbolizes stability.

This formula is one you can repeatedly come back to for stability.

Now I don’t care how many times you had to repeat algebra in school, you are going to be able to understand this math.

Here it is:

1 + 1 + 1 + 1 = 4.

That’s it.

What does it mean?

When you create your meal, build it like this:

1 Quality Protein (Meat, Poultry, Fish, Dairy, Plant-Based Proteins like beans, etc.)

+

1 Colorful Vegetable (Red, Yellow/Orange, Whites/Tan/Brown, Purple, or Green)

+

1 Smart Carbohydrate (Starchy Vegetables, Whole Grains, Legumes, Fruit, etc.)

+

1 Healthy Fat (Healthy Oils, Nuts, Seeds, Avocado, etc.)

Easy as 1, 2, 3, 4.

Now you probably recognize there are still two important factors you need to be successful with this formula.

1) How much of each should be on my plate?

Check out this post for a simple answer.

2) Which foods fit into these categories?

This infographic would be a great place to start.

That’s it for today. 1 + 1 + 1 + 1 = 4.

If you want someone to help you develop this habit, encourage you, and help you achieve your health goals, contact me about becoming a coaching client.

If you are new to the blog, I encourage you to go back and check out previous posts, as they serve as the foundation for what we talk about each week.

Here's to the best version of you!