How to Build the Perfect Meal (Without Overthinking It)

Let me guess — you’ve stared at your fridge, half-hungry and totally lost, wondering what the heck do I even eat right now?

You’re not alone. The whole “what’s a healthy meal” thing has gotten so complicated that we forget the basics. So let’s bring it back — no tracking, no stress — just a simple way to build a meal that actually fuels you and keeps you satisfied.

The 4 Things You Want on Your Plate:

This is the formula I always come back to — it works no matter how busy, tired, or unmotivated you are:

1. Protein

Helps keep you full and supports your muscles, mood, and metabolism.

Think: eggs, chicken, tofu, fish, beans, Greek yogurt, lentils.

2. Fiber-Rich Carbs

Don’t fear the carbs — just pick the ones that give you energy and some nutrients.

Think: sweet potatoes, oats, rice, quinoa, fruit, whole grain bread.

3. Healthy Fats

These make meals satisfying and help with hormone and brain health.

Think: avocado, olive oil, nuts, seeds, tahini, fatty fish.

4. Veggies (aka Color & Crunch)

These bring volume, vitamins, and fiber to the party. Half your plate is a great goal, but don’t stress.

Think: anything you like — spinach, cucumbers, carrots, roasted broccoli, tomatoes, peppers.

🍽 A Few Sample Meal Ideas:

• Power Bowl: quinoa + roasted veggies + salmon + avocado + lemon tahini drizzle

• Breakfast Plate: scrambled eggs + sourdough toast + sautéed spinach + berries

• Quick Wrap: whole wheat wrap + hummus + hard-boiled eggs + shredded veg + zaatar

• Lazy Girl Pasta: chickpea pasta + olive oil + garlic + spinach + hemp seeds

✨ Bonus Tips:

• Don’t be afraid to mix textures — experimenting is what makes it fun.

• Add something tangy or salty to wake up your tastebuds (feta, pickled onions, lemon).

• Use sauces! A good dressing or dip brings it all together and makes you actually want to eat it - spicy peanut butter & tahini are my go to.

• If it leaves you full and happy, you’re doing it right.