Our Fall Reset is in full swing! Follow along as we explore nutrition, movement, and JOY!
This week can you consume:
- 30 grams of protein per meal
- 30 grams of fiber per day
- 30 different foods each week
Why so much protein?
If you want to continue doing all the things you love – hiking, biking, traveling, dancing, playing, working in the garden…you need to build and maintain as much muscle as possible.
How do you get this much protein?
- Start your day with a high protein breakfast.
- Spread your protein consumption out throughout the day.
- Aim for a high protein snack.
Why eat fiber?
Fiber does two things: it adds bulk to your stool (fluffs your poop) and pushes it out like a tiny poop bulldozer. If you’re not eating much fiber right now START SLOWLY. Add a few grams per day to avoid gastric distress.
Why eat different foods?
Your gut microbiome thrives on a varied diet. We need a balanced bacteria population for optimal health.
How do I do all of this?
This sample menu will get you close to 130 grams of protein, at least 20 different foods, and at least 30 grams of fiber.
Breakfast: Three eggs (6 grams of protein per egg), bell peppers, potatoes, and one ounce of cheese (another 6 -7 grams of protein).
Lunch: Salad with spinach (6 grams of protein per cup), quinoa (8 grams of protein per cup), chicken (26 grams per 3 oz breast meat), corn, black beans (8 grams of protein per 1/2 cup), and salsa.
Afternoon snack: Small handful of nuts (5-6 grams of protein per oz), and an apple.
Dinner: Roasted broccoli, cauliflower, and carrots (broccoli has 4 grams of protein per cup), salmon (23 grams of protein per 3 oz), and pasta (8 grams of protein per cup) with basil pesto.
Before bed snack: Banana
Can you think of this as a new way of eating rather than a “Diet”.
Can you have an abundance mindset?
Every day, look for something green, purple, or red to eat. Prioritize protein and fiber then if you still want a sweet treat, have one!
When you eat this way, your blood sugar will stabilize, you will experience fewer cravings and have fewer crashes (I’m starving! Now I need to go lie down).
But seriously, who has the time?
I get it, it’s hard to prepare meals from scratch. If you’ve ever worked in a commercial kitchen, or watched a cooking show, you know that there’s a whole crew of people doing behind the scenes prep work. When it’s time to actually fire a dish, they have bins of chopped veggies, marinated meat, and sauces mixed and ready to go.
Your today self can make things easier for your future self by prepping in advance.
- Use the buddy system. Ask a friend to go food shopping, or do meal prep with you. Make a big batch of something and send your friend off with the leftovers, or freeze them.
- Do it immediately! The second you come home from the store, rinse, chop, parboil, steam, slice, marinate or otherwise prep everything you’ll need for the next 2-3 days. If I don’t do this (especially any produce that ends up down in the doomed crisper drawer) my veggies die a sad, slow, neglected death.
- Make it fun. Turn on some music. Listen to a podcast or audiobook. One of our ladies tuned in to our zoom kick off meeting last week, muted herself, and spent a half hour in her kitchen doing her meal prep while she listened to me talk about our plan.
Want more info?
Follow: Dr Rachel Paul on IG for meal prep ideas
Watch: Hack Your Health: The Secrets of Your Gut on Netflix
Read: Mayo Clinic’s list of High Fiber foods
Read: My Fitness Pal’s chart of protein content in foods.
Need help? Reach out to me directly. I am here for you!
Anne @ FluidPortland.com
503 – 705 – 4762
A note about these suggestions: I am a personal trainer and licensed massage therapist. I am not a nutritionist. I am not YOUR doctor.
I offer these suggestions as a way to support you in your journey to optimal health. If you have a medical condition that is not supported by this type of diet, please see your health care provider professional prior to making changes to your diet.
~Anne
