Portion Control - How to Balance Your Daily Meals

TGIF, friends! Yes, I did indulge in an Easy Brownie Trifle, but I'm not letting that indulgence get me down - we all deserve treats every now and then. My past fitness "plan" was to workout then eat whatever the heck I wanted and eat it all the time (like that trifle). And guess what happened? Not a darn thing. I knew I needed to watch what I ate, when I ate it, and how much I ate.

I had to learn how to balance AND portion my meals. A little program helped me do that - once I tracked my meals and measured carefully, it became a natural habit for me. Now, no matter where I am - home or out to eat - I try to build my plate very carefully (NOTE: I say TRY because I love chips, queso, margaritas, chocolate, etc. I am just learning that "everything in moderation" thing).

Balancing your meals and constructing your plate takes time - and of course, it takes preparation. Here are some ways I build each of my meals throughout the day. 

1. Plan your grocery list carefully. I use my planner to list my meals - from breakfast all the way to dinner. From this meal planner, I build my grocery list and make sure the bulk of my groceries come from the outer perimeters of the store. I know that the processed food will not settle well with me or my goals. If I go in without a plan, I leave with bad choices.

2. Build a protein-packed breakfast. Eggs and more eggs. I usually have 2 each morning and mix in with my favorite veggies. When I start my day with protein, I feel full. To think, I use to skip breakfast completely. Try these breakfast muffins if you need something quick and on the go. Another great idea is Greek yogurt - top with berries, honey, cinnamon, peanut butter, or granola. It's filling and a good compliment for that sweet tooth. 

3. Snack twice daily. My snacks are also packed with protein - I am either having a shake or hard boiled eggs. The protein in these snacks give me the boost I need - especially during that afternoon slump. Another good snack option is fruit. I buy fruit like crazy then wash and store so I can grab when needed. A nice fruit bowl of grapes and berries make a nice snack buddy with that protein. 

4. Leave the carbs behind after 3pm. When I began working out before my wedding, my trainer at the time suggested leaving the carbs out of your meals after 3pm. Since I try to follow this on most days, my dinners are mainly protein and loads of veggies. For me, heavy amounts of pasta and or breads leave me feeling bloated and heavy. I don't like this feeling right before bed so I keep the dinners light (I try to save my treat meals for Fridays - nothing says, "congrats, you made it through another week" like some comfort foods. And maybe an adult beverage).

5. Move. I could talk about exercise all day long and how much it saves me daily. I HAVE TO MOVE - for mental strength more than anything. Walk, do Couch to 5K, join a gym, boot camp - just MOVE. You can find 20-30 minutes a day to get up and get out. With the balance of healthy meals, the physical activity will kick your life up a notch. I recently read an idea to give up 20 minutes of social media scrolling and move - great idea for those who can't find time!

I've been sharing some meal ideas via Instagram, and I am including some of my favorites here. You can make delicious meals that leave you feeling good and full. 

And, for me, the saving grace has been these containers and this program. I used the containers so much that I can build my meals quickly and know I am giving myself all then necessary nutrients I need in this busy life. Each meal below was built with these handy containers, too!

Breakfast - Egg and Veggie Scramble

2 eggs plus veggies (bell peppers and zucchini)

Lunch - Fajita Bowl

Flank steak, veggies (bell peppers and tomatoes), avocado, brown rice

(Dinner - omit the rice)

Lunch - Chicken Stir Fry

Chicken, veggies (asparagus and carrots), brown rice, siracha

(Dinner - omit the rice)

Lunch - Avocado Turkey Grilled Cheese with Sliced Apples

2 slices Eziekiel bread, Applegate smoked cheddar, avocado, and Applegate nitrate-free turkey

grilled on stove or George Foreman grill. 

What's the next step to balancing your meals? Find accountability. Grab a friend or your spouse and create meals and programs to help you make better choices. Check in with one another - share recipes too. If I can help you in anyway, contact me. I am a work in progress, and I like my cheat meals too; but, I just know what makes me see these inner and outer results I need to be healthy. Have a great weekend, friends!