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Halloween is just around the corner, and although I did not distribute magic books, I am will Share a small witchcraft for the construction of meals that actually work in real life. 🪄
One of my customers has had problems lately. Between long working days and late nights that take care of her sick puppies, she did not have the time or brain performance to cook sophisticated meals. She wanted something simple:
✅ Rapidly put together
✅ Made with ingredients that she already had at hand
✅ actually fill and nutritious
We pulled out Nerd fitness balanced plate Guide that is a great framework, but if you are brand new What do I add next?
So let us break it up like a decent witch building … um, meal. 🧹
Step 1: protein (core of the potion)
Start with your anchor: chicken, lentils, eggs, Greek yogurt, beans, etc.
We start with protein because:
A) Most people we work with
B) it fills and helps with recovery/muscle training 💪.
Step 2: Fruits and vegetables (the color + texture)
Next, it is time to add fruit and vegetables to the brew.
In general, I try to combine this with the protein that I selected in step one, but use everything you have available.
Hamburger? Add cucumbers, salad, tomato, fruit on the page, etc.
Fajita -Huhn? Stack of salsa, salad, peppers, onions, etc.
Linsen & beans? Fry a tray with vegetables go on the side.
And that doesn’t have to be fresh either!
Frozen and canned food and vegetables are great options, especially if they throw together a meal together!
We always have a few cans of green beans, frozen vegetable blends and frozen fruits (wild blueberries are our favorite) in our house.
Step 3: Strong carbohydrates (the structure of the magic)
The potion really begins to get together when we add the starchy carbohydrates!
Pasta, rice, potatoes, bread, tortillas, etc.
A portion size of about ¼ to ⅓ of a plate is the sweet spot for most people.
Note: I consider myself a connoisseur of microwave baked potatoes. 😂 My wife can give me a potato and only then can I tell her how long it takes how long to microwaves.
The general starting point for a medium -sized potato is 8 minutes.
If it is smaller, start with 6 ½ to 7 minutes, and for huge you may have to go up to 10 minutes!
I am for rent for parties where many microwave potatoes are recorded! 😜
Step 4: fat & taste (the finishing -spark)
And finally the finishing touches: sauce, cheese, avocado, dressing, oil, nuts or seeds, etc.
This is the shot that ties it together. These are usually 1-2 tablespoons of oil/butter, a small palm of nuts or seeds or about ½-1 full avocado etc.
Note: You can find conversion diagrams for portion sizes of common ingredients HERE.
– Do you want to try that? The next time you eat one of your meals, pause and lead through the potion steps:
And because I know that real life is chaotic (children, work, exhaustion, they call it), here are some here “Drink” from my own family When time and energy are zero:
- Rotisserie -huhn + baked potato (microwave ~ 8 min, trust me) + green beans or steamable broccoli with butter above.
- Sprinkle eggs + fresh berries + saucy frozen spinach + toast + cheese.
- Cattle wood meat or turkey tacos + sack salad mixture + tortillas + salsa + crushed cheese.
- Whole grain pasta + jarinared marinara + frozen meatballs + side of roasted vegetables.
- Pre-boiled chicken strips + sack salad kit + sour exchanging cut + olive oil rip.
No magic required. Just a simple formula that you can throw again and again.
You have that!
-Frosted
PS I started collecting photos of meals that match the “Balanced Plate” concept. Send me yours and I will put them all together in one package so that everyone can share them. 💪
PPS The video link in the e -mail of the past week was broken 😱. Here is a resolved.
