When you want to do meal prep right, it’s important to have a good mix of proteins, carbs, and fats on your plate. Knowing how to combine different foods helps you reach your health goals and enjoy your meals all week long. Here are some easy tips to create balanced meals.

What Are Macronutrients?

Let’s start by talking about the three main types of macronutrients:

1. Proteins: These are important for building and repairing muscles. It’s good to have proteins make up about 10-35% of what you eat each day. A typical serving is about 4-6 ounces, which is about the size of a deck of cards, and it usually has about 20-30 grams of protein.

2. Carbohydrates: These are the body's main source of energy. You should aim to get 45-65% of your daily calories from carbs. Foods like whole grains, fruits, and vegetables are great choices, giving you around 15 grams of carbs for each serving.

3. Fats: Fats are necessary for your body to work well, helping with things like hormone production. 20-35% of your daily calories should come from fats. Healthy fats are found in foods like avocados, nuts, seeds, and olive oil, with a normal serving containing about 5-10 grams of fat.

How to Create a Balanced Plate

A good meal should have all three of these macronutrients. A simple way to think about your plate is the “Plate Method”:

• 1/2 Your Plate: Fill it with non-starchy vegetables (like spinach or broccoli)
• 1/4 Your Plate: Add lean protein (like chicken or lentils)
• 1/4 Your Plate: Include whole grains or starchy vegetables (like quinoa or sweet potatoes)
• Healthy Fats: Add a small serving on the side (like a tablespoon of olive oil or a handful of nuts)

Fun with Mixing Ingredients

To keep your meals interesting, try mixing and matching foods. Here are some ideas:

Protein Choices

• Animal Sources: Chicken, turkey, fish, eggs
• Plant-Based Options: Tofu, tempeh, beans, lentils, chickpeas

Carbohydrate Sources

• Whole Grains: Brown rice, quinoa, whole wheat pasta
• Starchy Vegetables: Sweet potatoes, corn
• Fruits: Berries, bananas, apples (great for a snack!)

Healthy Fats

• Healthy Fats: Avocado, nuts (like almonds and walnuts), seeds (like chia and flax), and olive oil
• Dairy Options: Greek yogurt or small amounts of cheese can also provide healthy fats

Example Meal Combinations

Mix and match these foods to make tasty and balanced meals. Here are some examples:

1. Grilled Chicken (Protein) + Quinoa (Carb) + Steamed Broccoli (Veggie) + Olive Oil Drizzle (Fat)
2. Lentil Soup (Protein & Carb) + Spinach Salad (Veggie) + Avocado (Fat)
3. Tofu Stir-Fry (Protein) with Brown Rice (Carb) and Mixed Vegetables (Veggies) cooked in Sesame Oil (Fat)

Portion Control and Meal Prep Frequency

Meal prepping can cut down on food waste by up to 50% and save you lots of time. Preparing meals for the week helps you control portion sizes too. Aim for each meal to be around 200-300 calories to help manage your weight.

To keep things fun, try to make at least 3-5 different meals each week. This way, you won’t get bored and will also get a good variety of nutrients.

Final Tips

1. Batch Cooking: Make large amounts of grains, proteins, and veggies at the start of the week.
2. Use Seasonings: Make meals tastier by adding herbs and spices.
3. Stay Flexible: Feel free to change things up based on what you have or what’s in season.

By carefully mixing your ingredients, you can have meal prep success that’s healthy and fun!