Halloween is right around the corner and although I will not give away any books about the spell, I will be Share a small charm to build meals that actually work in real life. 🪄

One of my clients has recently fought. Between long working days and late nights looking after a sick puppy she did not have time or brain force to cook complicated meals. She wanted something simple:

✅ Fast to connect

✅ Made of ingredients that she already had at hand

✅ actually filling and nutritious

We pulled out ​Balanced nerd fitness plate​ A guide that is a great frame, but when you are new, you can still feel in a bubbling Kauldron wondering What will I add next?

So let's break it like the right infusion of the witch ... Error, meal. 🧹

Step 1: Protein (mixture core)

Start with anchor: chicken, lentils, eggs, Greek yogurt, beans, etc.

We start with protein because:

A) most of the people we work with are at a low level of protein requirements,

B) is filling and helps in recovering/building muscles 💪.

Step 2: Fruit and vegetables (color + texture)

Then the time came to add fruit and vegetables to the infusion.

Basically, I try to pair it with any protein that I chose in the first step, but use everything you have.

Hamburger? Add marinades, lettuce, tomato, side fruit, etc.

Fajita Chicken? Lay salsa, lettuce, peppers, onions, etc.

Lentils and beans? Bake a tray of vegetables Go together.

And it doesn't have to be fresh too!

Frozen fruits and in cans and vegetables are great options, especially in pinching, when you throw a meal!

We always have a few cans of green beans, frozen vegetarian mixtures and frozen fruit (wild berries are our favorite) in our home.

Step 3: Starch carbohydrates (spell structure)

The mixture really begins to combine when we add starch carbohydrates!

Pasta, rice, potatoes, bread, tortillas etc.

A part with a size about ¼ to ⅓ dinner plate is a sweet place for most people.

Note: I consider myself a connoisseur of baked microwave potatoes. 😂 My wife can give me a potato and I just felt that I could tell her how long it was microwave.

8-minute is a general starting point for medium potatoes.

If it is smaller, start from 6 ½ to 7 minutes, and for gigantic it may be necessary to go to 10 minutes!

I am available for rent for events where many microwave potatoes should have! 😜

Step 4: Fat and taste (finishing spark)

And finally finish: sauce, cheese, avocado, sauce, oil, nuts or seeds, etc.

This is a pile that connects her with each other. It is usually 1-2 tablespoons of oil/butter, small palm trees or seeds or about ½-1 full avocado, etc.

Note: You can find conversion charts for the sizes of common components ​HERE​.

- Do you want to try it? The next time you eat one of your meals, stop and run through the stages of the mixture:

And because I know that real life is disordered (children, work, exhaustion, you call it), here are some Pretend to be "mixtures" from my own family When time and energy are zero:

• Rotisserie chickken + baked potato (microwave ~ 8 minutes, trust me) + green beans or steamed broccoli with butter on top.
• Eggs + fresh berries + fried frozen spinach + toast + sprinkle with cheese.
• Ground beef or turkey tacos + bag salad Salad mixture + tortillas + salsa + crushed cheese.
• Full wheat pasta + Jarred Marinara + frozen meatballs + side of baked vegetables.
• Cooked grilled chicken strips + Salad Salt Salt + Slur Slag Slide + olive oil drizzle.

Does not require magic. Just a simple formula that you can throw again and again.

You have it!

-Mat

PS I started collecting photos of meals that match the concept of a "sustainable album". Send me yours and I will put them all in the package so that everyone can share. 💪

PPS Link Video We -mail from last week was broken 😱. Here​ Fixed one​.