A Step-by-Step Guide for Cooking at Home
With more clients working from home, I wanted to give you insider tips on how to quickly prepare well-rounded meals.
From decreased physical activity to limited food items available, your routine can become disrupted, leading to added stress in an already confusing time.
I’m here to help show you how you can make quick meals without sacrificing your hard work when it comes to weight loss.
Before we dive in, it’s important to understand how to “build a balanced plate.”
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What this means is enjoying…
Complex carbohydrates: oats, lentils, hummus, sweet potatoes + cooked carrots
Lean plant protein: tofu, tempeh, edamame + flax milk
Fiber-rich fat: avocado, nuts + chia seeds
Non-starchy veggies: spinach, raw carrots, jicama, zoodles + cauliflower
This balanced plate encourages your blood sugar and energy levels to stay consistent across the day. When enjoyed together, you’re less likely to experience that mid-afternoon slump and cravings for sweet treats.
For weight loss, I help my clients build a meal plan that gives them guidance re portions on their plate and timing. When you eat is also a key player when it comes to weight loss.
So how do you do this when options may be limited to the pantry and freezer aisle? Take a layered approach to get your creative juices flowing.
Step 1: Start with non-starchy veggies.
Either fresh, frozen or canned, opt for no-sodium-added varieties. Look for vegetable medleys that give you a variety of different flavors and nutrients in one container or can.
Tricolor bell pepper blends, frozen zoodles, and riced cauliflower are my freezer staples. Hint: Look for the words “fire roasted” listed on packages for added flavor without added salt.
Step 2: Create a carb foundation.
This can be a mix of canned black beans, microwaved sweet potato, cooked quinoa or lentil pasta.
Unlike white rice or bread, these complex carbs are slowly digested and full of fiber.
And when possible, keep the skin on produce like potatoes since many of the nutrients are concentrated in the skins and peels.
Step 3: Layer on lean protein.
With an increasing body of evidence surrounding the benefits of eliminating animal protein from our diets, I encourage you to experiment with different plant-based proteins such as edamame, tofu, and tempeh.
To create tofu “steaks” consider freezing blocks of tofu and then defrosting it in the microwave for 5 minutes to help eliminate all of the water. You’ll then be able to slice and season it as you normally would.
Step 4: Top with fat.
To get the gut-friendly benefits of fat, opt for fat in it’s whole vs processed form. For example, instead of adding avocado oil to salads, add sliced avocado (hint: you can find avocado in the freezer section).
Since fat is so much more calorie-dense relative to protein and carbohydrate, it’s important to keep an eye on portions, sicking to a small handful at meals and snacks.
Tahini, walnuts, and avocado are fan favorites in our household.
Step 5: Finish with flavor
Smoked paprika, ginger, garlic, and cinnamon are several salt-free ways to season your meals. Since most Americans eat too much salt daily, cutting back on added sources can help keep intake low. Hint: take a peek at your seasoning or spice blend as it may contain salt as a primary ingredient.
A few quick ideas for meals include:
spiced tofu with lentils and sauteed peppers and onions
three-bean chili with canned tomatoes and faux meat
quinoa grain bowl with cauliflower rice and tempeh
5-layer salad 👇
The common thread is that these recipes can all be repurposed into other meals. Chili can be converted into tacos while a quinoa grain bowl can be made into a stir-fry. Rotate toppings, sauces, and seasonings to vary flavor without having to remake a whole recipe.
How about a group chat?
Amid this confusion, I’m here to help.
I’m offering a virtual group coaching program to give you the nutrition guidance and continued weight loss support from me while leaning into the community of others.
If you’re interested in learning more about the group program or 1-on-1 coaching, book a call with me today.