Listening to a health podcast is one thing, but can you actually apply what you learned? So many of us have the health knowledge but lack the skills to apply it. In this episode, Dave and previous guest Claudia Wilson share the building blocks for a perfect
meal- concrete examples that you can use today. Their goal was to help you create your own collection of meals that are simple
and delicious, so you’ll actually want to eat them! Even professionals like health coaches and nutritionists need a plan to fall back on.
These meals focus on satiety and optimal nutrition in the easiest way possible! Claudia Wilson’s “One Two Punch” meal formula is: 1 fist sized portion of protein + 1 fist sized portion of carbohydrates. The best time to eat is when you’re hungry, and this formula gives you what you need while keeping you full for longer. Keep this in mind as you create great tasting meals that you really love! Click below to listen, or read on to see the highlights!
Our Quick Breakfast Go-To’s
Claudia’s all time favorite breakfast is an apple and (all-natural) peanut butter! She counts nuts and nut butters as a protein- not a fat. When we keep the “One-Two Punch” formula in mind it is a lot of peanut butter, but that will keep you full for a very long time! After dipping the apple slice in peanut butter, she likes to dip it in chia seeds for extra fiber. If you don’t like peanut butter, you can try almond or cashew butter too.
Any Dirobi Health Group member knows that oatmeal is a beloved meal staple. Dave gets excited for his morning oatmeal, which is very important! Getting excited for your meals is the key to eating right. Never choke down a meal just because it’s healthy- you should think it’s delicious too! You can make oatmeal on the stove in the more traditional sense, or make overnight oats. They’re quick, easy, and don’t require any heating. Check out Dave’s post here to learn how he makes his!
EDITOR’S TIP: I used to never make rice/quinoa or oatmeal because I thought it took forever. But a rice cooker seemed way too big. The Dash Mini-Rice Cooker is a life-saver because it’s compact, easy-to-use, and SO CONVENIENT! Plus, that $19 price tag isn’t bad either! This isn’t sponsored but I wish it was.
Have More Time? Try One of These Breakfast Favorites
You can’t go wrong with classic eggs and toast. Try to get a nutrient rich bread, this one is a favorite among the Dirobi team. Mix some roasted veggies with the eggs while they’re cooking, or even whip up a quick omelette. Add some avocado on your eggs or toast for some healthy fats too! If you are vegan or vegetarian then a tofu scramble is your new BFF. Mix a few veggies into the tofu and you’ll be set for a great morning. This recipe from The Minimalist Baker is spectacular, and you’ll get so many compliments when you make it!
If you plan to use roasted vegetables during the week, Claudia suggests making a few pans during the weekend and putting them in the freezer. Even better, portion them into smaller bags before you freeze them so you don’t even need to measure. Now you have delicious roasted vegetables ready for breakfast, lunch, dinner or even a snack!
EXTRA TIP: When we chatted with Claudia the first time, she gave us the AWESOME idea to mix protein powder into your milk before using it in recipes. Now, Kashi and Special K have several cereal options that are high in protein too.
Lunch and Dinner Delights
One of Claudia’s favorite combinations is hummus and vegetables. This is a super easy way to get fiber, protein, and carbohydrates, all in one! Just hummus and veggies are a great snack on their own, but there are also ways to punch it up. You can spread hummus on sandwiches, in pasta, dressings, on a pizza/flatbread, even burgers. If you’re feeling like a sandwich, the stack should mostly be vegetables on whole grain bread. A grilled cheese is one of the best sandwiches out there, so try adding some of those roasted vegetables to make it even better!
Soups and stews are lovely if you’re in a colder climate, and there are hundreds of ways to incorporate your favorite proteins and vegetables. Lentil soup is a simple and fast meal, plus you can make a large amount ahead of time. Soup’s warm-weather cousin, salad, is a long time classic due to its versatility. Take note of your favorite salad toppings and stock up on those for the week. Think about fun combinations you like, then try putting it on a salad!
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More Evening Eatables
Fried rice with eggs and vegetables is a real treat and makes you feel like you just got takeout. You can use the rice in rice bowls as well, with tofu/salmon/chicken, broccoli, and a teriyaki sauce. Sometimes we’re in such a hurry that we can’t make our own rice or pasta every night, though. Claudia makes her pasta ahead of time and freezes it for that week’s meals (I can hear the chefs screaming now). It sounds wacky at first, but it can really be a game-changer if you tend to have a full schedule! Just pop it in the microwave or in a pan to have a quick bowl of pasta at any time.
Wraps are so fun, and we often forget about them! Now you can buy any wrap variation you could think of: whole grain, gluten free, vegan, low carb, veggie wrap, rice wrap, pita bread, the list goes on. Lay your protein, load it with veggies, and you’re set! These are also easy to make ahead of time making them a great option for lunch. If you’re feeling like a sandwich, the stack should mostly be vegetables on whole grain bread. If you want something like a grilled cheese, you can put some of those roasted vegetables in too for your veggies!
Getting 5-9 servings of veggies and fruit can be difficult to do every day, day after day. So one easy trick is to keep greens powders on hand. These freeze dried veggie substitutes contain over 80% of the nutrient value of the original vegetable, and a scoop is often the equivalent of 2-3 servings of veggies! We don’t suggest taking this INSTEAD of veggies, but if I find I’ve had breakfast and lunch and haven’t yet gotten many veggies, it’s easy and quick to mix up a drink of veggie powder and know that at least my body is getting the healthy vitamins, minerals, and phytonutrients it needs.