Meal Prep: It’s 5 o’clock PM, and it hits you, “Oh, shitake, what am I going to make for dinner tonight? I wish someone would tell me what to eat or, better yet, serve it up in capsule form!”
Sound familiar? It’s a familiar dread that every woman who’s leaned on food rules and diet plans for years feels.
Because let’s be honest, when life is busy, complicated, and even rough at times, the last thing you want to do is figure out how to feed yourself.
Being on a diet and following a lifestyle wellness plan makes eating easier by giving you a prescription of do-and-don’t-eat-foods. It’s easy to go to the grocery store, list in hand, and stock up your pantry. Then go home, print off the week-whatever meal plan with corresponding recipes, and you’re good to go!
So why did you stop dieting then?
Let me guess…
- You got tired of eating the same foods week after week.
- You got tired of having to make all your own food from scratch because too many ingredients used in the easy-go-to packaged or take-out foods were on the do-not-eat list.
- Or, my personal favorite, you craved fresh-baked chocolate chip cookies, caved in, and have been “fuckit” eating every since…maybe even as you’re reading this.
Now, here you are, determined not to go back to food rule jail but also feeling confused and overwhelmed about how to feed yourself.
It can feel like a dead-end, but in reality, it’s just the beginning of regaining your freedom with food. Here’s how to get started.
I was recently chatting with a client about this same problem. She and I have worked together for a while, and we’ve recently been spending more time on the Intuitive Eating principle, Honor Your Health through Gentle Nutrition.
I love how she calls it Trinity Eating. Meaning that there are three essential macro-nutrients that your body needs every day to be well-nourished and functioning at its best – Protein, Carbs, and Fat.
I like to think of it like a three-legged stool. What happens when you cut off one of the legs? The stool falls over, right?
While you probably won’t fall over right away if you don’t eat foods from one of the macronutrient groups for a day or two, you won’t feel great or function at your best over time.
Meal Prep in 3 Steps
Here’s how you can use Trinity Eating to make your own to-go grocery list and weeknight dinner plan in 3 easy steps. You’ll want to put pen to paper for this one. It’ll make your life that much easier. When you’re done, post it on your fridge for weeks to come!
- Write down the 3 macronutrients as category headings across your paper.
- Brainstorm 4-5 foods that you regularly have on hand that fit into each category. For example, Protein – meat, chicken, fish, eggs, beans, tofu, nuts/seeds. Carbs – whole grains like rice, oatmeal, or quinoa, pasta, bread, potatoes, and dried fruit. Fat – oils, butter, dairy, nuts/seeds, and nut butter (i.e., almond butter, peanut butter).
- Think of 4-5 ways to combine one food from each category to make easy, no-fuss meals. Lean on your experience cooking with recipes or do some Google-ing to help add flavor and simplify the cooking process.
- Bonus! Add-in produce for flavors (onions, garlic, peppers, etc.) color, sweetness, tangy, flavor-boosting herbs, fiber, and vitamins/minerals/antioxidants.
*NOTE: Yes, fruit is considered a carb, but when it comes to produce in general (fruit and veggies), I recommend using them liberally right alongside the other main categories. Produce helps round out your meals and snacks by significantly boosting satisfaction (thanks to fiber, water, and crunch!).
If you’re thinking that dairy should also be counted in the carbs or protein groups, you’re right. Dairy can fall into those categories too. But since I recommend enjoying full-fat dairy products to increase the satisfaction and pleasure factors, the ratio of fat to protein and carbs will be higher.
Check out this video for the nitty-gritty details of how to make trinity eating as easy as dishing up a bowl of greens, beans (or meat, fish, eggs), and grains.
If you have questions about these steps or want more just like them, get in touch via the contact form here. Or better yet, get started on your Intuitive Eating and Savor Food & Body journey by reading this post here: How to improve your relationship with food after 40
