Five rules to have a complete and healthy meal. You may be wondering what a “complete” meal is. It is very simple, with fiber rich veggies, lean protein, lean fat and good carb you will have a complete meal. Belowing is what a complete meal would actually look like.
1. Add fiber-rich veggies
Veggies should be served into every meal (even breakfast!). They’re nutritious, full of antioxidants, provide very few calories per portion, and are packed with fiber—which is filling because it takes up space in your digestive system. Fiber also slows digestion, which means you’ll have a steadier supply of energy over a longer period of time.
Veggies for breakfast can be added to an omelet, whipped into a smoothie, eaten as a side or you even enjoy salad at breakfast (dressed with citrus vinaigrette), or a serving of raw veggies that act as a palate cleanser at the end of the meal. All veggies provide some fiber, but a few top sources include artichokes, broccoli, Brussels sprouts, cauliflower, and kale.
2. Choose lean protein
According to research, aside from boosting metabolism, lean protein also wards off hunger better than carbs and fat. Be sure to include a lean source (think eggs, seafood, poultry, or Greek yogurt) in each meal. If you’re vegan, reach for pulses—the umbrella term for lentils, beans, and peas, like chickpeas and black eyed peas.
3. Don’t forget a plant-based fat
Fat is satiating. But the notion that eating fat makes you fat is seriously outdated. Favorites food are avocados, nuts and seed (including ground-up versions like almond butter and tahini), extra virgin olive oil, Mediterranean olives, olive tapenade, and pestos made with EVOO and nuts or seeds.
4. Toss in a “good” carb
Eating a low-fat blueberry muffin for breakfast isn’t exactly good for you. But did you realize it will likely leave your stomach grumbling an hour later despite the whopping 400 calorie count? That’s because refined carbs and sugar cause a spurge in blood glucose that triggers a quick insulin response; the insulin spike then results in a drop in blood sugar, which means the return of hunger pangs. Good choices include whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses. But if you have an active day ahead, bump up the carbs a bit.
5. Be generous with herbs and spices
Natural herbs and spices are another category of satiety enhancers. Fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper. Even vinegars like balsamic, and hot peppers like chili or jalapeno, count. Use them to add aroma and flavor, and raise your satisfaction level at each meal.
You can try energizing dishes as Veggie scramble; Turkey veggie stir-fry; Wild tuna salad; Chilled egg salad or Black bean and veggie platter …