Nourished not Famished

Real-life healthy changes, made simple and delicious.

real food

Meal Planning in 6 Bite-Sized Steps

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I feel your pain! Meal planning and prep can sound like a daunting process, and I used to believe that it was an overwhelming, all-or-nothing monster of a task. Not true, I assure you! And you don’t have to have it all figured out to start a weekly routine that works for you. Do you typically make a weekly meal plan?
Here I’m breaking down the process into six, manageable, bite-sized steps. This can help you map out your week more easily, in a way that works for you.

But first, some meal plan & prep mythbusting!

  • Nope, you don’t have to plan and prep every meal for the week. Focus on your weekly rough spots first – is it breakfast, lunch, or dinners? Or maybe tackle three days at a time. You do you.
  • Nope, just because you meal plan doesn’t mean you need to cook and prepare everything from scratch. Grab shortcut foods at the store as needed (rotisserie chicken, pre-chopped veggies, etc.). It’s okay to include dining out in your plan if that works for you. Planning when and where you dine out can often help you get more strategic about choosing places that help you better meet your health goals and your budget.

What do you think? Is it helpful to tackle this process one bite at a time? What works for you? Which steps in the planning and prep process are working for you, and which ones need tweaking?
Let’s do this!

10 Real Food Snack Ideas

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hard-boiled egg and carrot sticks, roasted pumpkin seeds, and apple with coconut ginger cashew buter

Real food snacks are fueling, tasty, and satisfying! It’s hard to say that about most of the junk that’s sold as quick-grab snacks. Picture those impulse-buy snack options stacked by the register in just about every store. Yeah, you know exactly what I’m talking about.

You know that hangry moment when you’re stuck roaming the aisles of the gas station shop, and your main choices seem to be Doritos, Cheetos, and Jolly Ranchers? (I have to admit, though, the options do seem to be improving a little bit these last few years. So encouraging, right?!)

10 Satisfying, Real Food Snack Ideas

If you are trying to swap out highly processed snacks with real food snacks, here are a few ideas to get you started. Aim to include a combination of at least two macronutrients if possibile (i.e. protein & fat, or carb & fat, or protein & carb). Doing so typically leaves you more satisfied and energized.

  • nut butter and apple slices
  • roasted pumpkin seeds and dried fruit
  • single-serving pack guacamole and red pepper strips
  • hard-boiled egg and carrot sticks (That small container in the pic is salt and pepper. I keep that little container always filled in the cabinet, so I can just grab it quickly when packing this snack.)
  • pear slices and a sharp, flavorful cheese
  • single-serving pack of olives (I get mine at Trader Joe’s) and a clementine
  • hummus and veggies
  • peanut butter and celery sticks
  • roasted mixed nuts
  • cottage cheese and fruit

Snacking and “appetite awareness”

To be honest, I’m much less of a snacker since I focused my diet on real, whole foods, and, frankly – started eating MORE at mealtime, and making sure my meals almost always include protein, fat, and slow-digesting carbs. I feel more satiated by my meals, and don’t always need a snack to get me through to the next meal. It’s pretty convenient, actually! I used to be the queen of snacks, packing SO many snacks everywhere I went. Once I focused on feeling nourished instead of famished, I discovered that I had much less need for snacking. Nourished, not famished!

If you are feeling the need to snack constantly throughout the day, check in with yourself at mealtime for some “appetite awareness”.

Are you eating to satiety at mealtime?

Is it possible that you’re simply not eating enough to meet your needs at mealtime?

Or are you missing out on certain macronutrients (protein, fat, or carb?) in your meals, leaving you with that “always hungry” feeling?

That being said, there are days when we’re going to feel a bit hungrier than other days, and you might need a snack or two. And we all have those days when nothing goes according to plan – a delayed meeting, crazy traffic delays, a last-minute trip to the pediatrician’s office, and then lunch or dinner didn’t happen when you needed it to. It makes a world of difference to keep something stashed in your bag, to get you through until mealtime. By packing your own snack, you’ll guarantee that it will be real food that will fill you and fuel you.

I’m always looking for more real-food snack ideas . . . what do you like to pack?

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 10 Real Food Snack Ideas
Course Snacks
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Course Snacks
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Staying on track, even on the weekend

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Staying on track, without feeling deprived, and actually enjoying your food is entirely possible on the weekend, even if you’re hitting up a few parties. When it’s time to dine, scope out the party spread, and do your best to build a balanced, delicious plate:
✅protein
✅ fat
✅slow carbs

Eating some of each macronutrient at mealtime, and steering clear of fast-burning highly processed carbs will leave you feeling satiated. Satiety is the best buffer against gorging on desserts and other junk. If your main meal leaves you satisfied and fueled, you’re a lot more likely to be content with just *one* super-fudge-m&m-brownie instead of five. Or, you might end up not craving dessert at all!

As for how much to eat – well, everybody’s caloric needs are slightly different, so you do you! As long as you are routinely eating primarily minimally refined foods, in a balance of protein, fat, and slow carbs, your hunger and satiety cues are pretty darn reliable. Eating too many processed foods creates a lot of white noise, and can really mess with those cues.

And as for balancing your plate – what works for you might be slightly different than someone else’s needs. Play around with the protein/fat/carb ratio by building your plate different ways.  You’ll know you’ve hit your sweet spot when your meal leaves you feeling fueled and filled until the next mealtime, and your cravings are in check.

What helps you stay on track during the weekend?