Today I wanted to do a post sharing about the basic “meal structure” that I use in my own personal life and that I often talk about with clients.

Don’t be scared by my use of the words “meal structure” … this is a very loose, flexible, simplified approach to balanced eating!

I find that most people tend to do well having some sort of structure to their eating. Now, I’m all about eating something random when the mood strikes, but I do think it’s generally helpful to have some regularity and basic structure instead of winging it each day as far as food goes.

Not only will your meals likely be more balanced and nutritious, but it also can take a lot of unnecessary mental energy trying to spontaneously “reinvent the food wheel” each day. Without some intentionality to our eating, we are also more likely to under or overeat.

Libby’s Basic Meal Structure:

When it comes to “putting together a meal,” I recommend choosing (at least) one source of each of the three macronutrients: protein + fat + complex carbohydrate. Then, add any veggies or fruits you like to round out your dish!

Note: most fruits/veggies are also primarily carbohydrates, but for the “main carb” portion of your meal I suggest choosing a complex carb like rice, quinoa, potato (technically a veggie but I count it as a “main carb”), bread, tortilla chips, etc.

One Key Benefit of Including All 3 Macronutrients in Your Meals:

By including a source of protein, fat, AND carb, you are much more likely to feel satisfied and ready to move on after eating.

How many times have you had something to eat (something that may have seemed like it “should have been a filling meal!”) and still felt hungry and/or not ready to move on from your meal? One possible explanation for this is that maybe this meal didn’t have or didn’t have enough of one of the three macronutrients! Chicken and broccoli with NO complex carb will leave almost anyone feeling overly snacky and distracted thinking about food for the rest of the evening.

Creating balanced meals, with all three macronutrients making an appearance, helps with feeling centered and calm around food. In other words, you are more likely to be “in the middle of the eating pendulum” most of the time if you approach your eating this way.

If you try to limit your fat or carb intake out of fear of gaining weight or having your body change, you are more likely to experience food in an out-of-control and chaotic way!

Protein: A Current Wellness Culture “Favorite” 

Most people don’t have as many qualms / disordered eating type thoughts when it comes to eating protein.

Out of all the macronutrients, protein is most important when it comes to fullness. While our bodies need all 3 macronutrients in adequate amounts, they REALLY NEED protein. If you haven’t eaten enough protein in a day, your body will let you know by driving you to keep eating until this protein need is met.

For those experiencing disordered eating and/or a lower-than-is-healthy-for-you body weight, the body will start to break down its own muscles if dietary protein intake is inadequate. In more extreme (but not that uncommon!) scenarios, the body will even break down heart muscle, leading to cardiac arrest and possible death. (One of the reasons why anorexia is such a deadly mental illness).

More serious comments behind us, a list of protein ideas for your meal brainstorming purposes is listed below! Choosing a protein source can be a helpful place to start when it comes to planning or putting together a meal.

Fat: The Satisfaction + Flavor Star 

Let’s shout it from the rooftops –> don’t fear dietary fat!! Eating dietary fat does NOT “make you fat.”

Fat is my favorite part of the meal… I’d say my diet is pretty high-fat and that I feel good eating this way. I’m ALL about the nut butters, regular butter, chocolate, avo, and more. What is breakfast without peanut butter, potatoes without butter, and a day without chocolate?

Including dietary fat is essential for absorption of fat-soluble vitamins – A, D, E, K.

A salad with no dressing?? You are missing out on many opportunities for optimal vitamin absorption!

Fat is also key for good hair, nails, hormones, and skin. You can read more about fat and hormones here.

When it comes to fat, I generally focus on the QUALITY (both saturated and unsaturated fats). I generally avoid highly processed or trans fat sources and include higher-quality, often organic fat sources, such as high-quality beef, oils, nuts/seeds, avocado, butter, and more. That being said, I’m all about balance and not overly stressing about food, so this is a general rule of thumb.

Complex Carb: Please Don’t Kick ‘Em to the Curb!

When it comes to rounding out a meal, I recommend something like pasta noodles, quinoa, sandwich bread, rice, potatoes, or tortilla chips for your main carbohydrate source. Sticking to things like apples or berries as your “main carb” will likely lead to chaotic eating and/or a slowed metabolism and hormonal imbalances. No bueno. Complex carbs are also important for helping us feel centered with food, energized, and mentally alert.

Examples of the Different Macronutrients in Meals:

Some foods are exclusively or primarily one macronutrient. An example of this might be butter (clearly a fat source) or bread (clearly a carbohydrate source).

Other foods are more of a blend of macronutrients. A good example of this is cheese. I consider cheese more of a fat source, but it also has protein and carbohydrate.

When it comes to building a meal, I recommend keeping it simple and just making sure you have a source of each macronutrient, even if the categories blend. Oftentimes, my meals include more than one source of each macronutrient. I just want to make sure there is at least one.

Fat? Check. Protein? Check. Carb? Check.

protein + fat + complex carb + any fruits/veggies

A more straightforward meal example: chicken w/ sides 

— Protein = chicken
— Complex carb = baked potato
— Fat = butter on baked potato, oil in salad dressing
— Added veg = salad, broccoli

A more blended meal example: yogurt breakfast bowl w/ coffee 

— Protein = Greek yogurt, peanut butter
— Complex carb = granola
— Fat = full-fat yogurt, peanut butter, cashew milk in coffee
— Added fruit = blueberries

The beauty of my simple, flexible meal structure is that it can be applied to ANY meal — basic protein w/ sides, mixed dishes like soups and curries, plus sandwiches, breakfast bowls, pizza, tacos, and more. You do you and let your meal preferences run wild! Rest assured that my flexible structure will still fit the bill.

How I Recommend Structuring Snacks:

A brief word on snacks. I wouldn’t leave you hanging just talking about meals!

I am a huge snack advocate as they are essential when it comes to regular eating. Read more about some of the life-changing benefits of regular eating here!

While this is a rule thumb (as are most of my “nutrition recommendations”), I generally promote pairing at least two out of the three macronutrients when it comes to snacks. This often looks like pairing a carb with a fat and/or protein source.

Examples of this include an apple w/ peanut butter, cheese + crackers, a cookie (includes all 3), or hummus w/ pita chips.

Sometimes I eat just an apple or just some chips depending on my hunger level and/or what I am feeling. BUT, some reasons to *most of the time* include two or even all three macronutrients in your snacks are:

• Steadier blood sugar, as pairing a fat and/or protein source with a carb source helps prevent spikes in blood sugar.
• Increased satisfaction — think dip with your chips, nut butter smeared on your chocolate, and granola with your yogurt! NOW we are talking.
• Increased likelihood that your nutrition needs will be met throughout the day!

Where to Start in Adding a Bit More Structure to Your Meals/Snacks:

If you feel like your eating is all over the place, fear not! I always recommend starting small and making gradual changes over time in a way that isn’t overwhelming.

A few ideas to consider might be…

• Getting in a routine with bringing balance to one meal each day — often breakfast can be a natural place to start, but choose whatever meal is most consistent for you already. Gradually work towards including a source of each of the three macronutrients at this meal.
• If you feel fearful of adding in fat or complex carb to your meals, get curious as to what thoughts, feelings, and beliefs are behind this fear. Might these beliefs be worth questioning and challenging? This could be something to process with a friend, dietitian, or therapist.
• Upgrading your snacks! Intentional snacking is a key component to any well-balanced rhythm of eating. Sometimes, brainstorming a couple of new snack ideas to try can be helpful. Check out my Mix-and-Match Snack Ideas handout for some new ideas! 

Enjoy the rest of your week! Remember to eat something delicious! 🙂