Lentils, Quinoa, Tomatoes, Black Beans, Hummus, Raspberries, Squash, Avocados, Wild Rice, Sweet Potatoes (I call them “slow-low carbs” for short.) Aim to get 1-2 servings of slow-low carbs per meal men and larger or more athletic women can have 3. (A serving size is typically 1/2 cup cooked or 1 cup raw.)īrussels Sprouts, Red Peppers, Broccoli, Cabbage, Arugula, Swiss Chard, Kale, Artichokes, Cauliflower, Spinach Slow-Low CarbsĬarbohydrates aren’t the enemy! You just have to choose those that are slowly metabolized with a low sugar impact for the best results. I want you to get 2 or more servings at every meal. The more non-starchy veggies you eat, the better! These not only provide plenty of fiber for great heart and gut health, they also give you the vitamins, minerals, and antioxidants you need to prevent aging and disease. (Men and athletic women can go up to 4.) Remember, many proteins like wild salmon and grass-fed beef also contain healthy fats.įlaxseed or Chia Seeds, Grass-Fed Ghee, Walnuts, Coconut Oil, Macadamia Nut Oil, Avocados or Avocado Oil, Red Palm Fruit Oil, Hemp Seeds, Almond Butter, Olive Oil Non-Starchy Vegetables Wild Salmon, Grass-Fed Beef, JJ Virgin's All-in-One Protein Shake, Legumes, Wild Scallops, Pastured Eggs (if not sensitive), Quinoa, Grass-fed Lamb, Pastured Organic Chicken Breast, Flaxseed or Chia Seeds Healthy Fatsįat doesn't make you fat – sugar makes you fat! Ideally, you should have 2-3 servings of healthy fats at every meal. A serving is 4-6 ounces for women, 6-8 ounces for men. Every meal should include 1-2 servings of clean, lean protein. One of the fastest ways to calm your sugar cravings and ramp up your metabolism is by eating protein. In fact, when you know the basic building blocks of a great macro bowl, the options are endless! Here are ideas for each of the macronutrient categories required to build a balanced meal: Lean Protein Cook it ahead, and this recipe takes just 5 minutes to assemble. This macro bowl calls for sauteed chicken, but any clean, lean protein will do, including wild-caught salmon or organic pork. If you don’t have quinoa on hand, wild rice works well here too. You can also buy it frozen and precooked, then simply thaw and reheat. I like to steam it on the weekend in a larger batch so I have it for weeknight meals.
This one uses one of my favorite staples: steamed quinoa.
That means you get plenty of protein, fiber, slow-low carbs, and healthy fats in one convenient package! (More on that later…) Let’s start with the obvious question: What is a macro bowl?Ī macro bowl is a one-dish meal that has all the macronutrients you need for a healthy, balanced meal.
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