So you’ve decided to cook you first healthy meal and ditch the takeaways but you’re lost on how to actually put together the meals so they have decent mixes. This guide is intended to help beginners who want to get healthy but don’t know how to start. It’s really basic and can be done with just a few pans – great for your budget, your housekeeping and your weight.
The Outline of a Healthy Meal
I use FryLight 1 Cal Spray and could never go back to using oil. Oil is a great healthy fat but will add hundreds of calories into your meal that you’re likely not logging. Skip the oil and butter and for everyday meals, use something like FryLight.
It’s important to make sure you’ve always got a protein present in your meals. Lean meat such as chicken breast, any lean meat such as ground lean turkey, shrimp, turkey breast, tuna, ground beef (low fat and lean) and venison are great choices. For budget reasons, we mostly go with chicken or low fat mince but variety will stop it from getting dull. Your protein choice should be no bigger than the size and width of your palm.
2-3 Portions of Vegetables
Steam vegetables and cram them in. I usually have frozen broccoli or cauliflower with some peas or sweetcorn depending on what is in the house. Fresh produce is always better so taste but it’s better to have frozen vegetables than none at all.
The wrong sauce can add hundreds of calories onto your meal that you don’t consider so always keep your sauce low. You’ll find lots of options in the supermarket that are 35-100 cals per serving. Don’t use more than you need as you only need it to flavour you meal, not down it! Mix your vegetables in with the sauce and protein to cover up that ‘plain veg’ taste.
A Carbohydrate (Optional)
Carbohydrate are amazing for you but only if you chose the right kind. Choose slow-releasing carbs such as wholegrain rice, noodles and pasta. I personally live for carbs and eat enough in the day so I tend to leave carbs off the evening meal. If I do have them, it’s usually brown rice as I find it keeps me much fuller for longer and I don’t snack into the night. If you’re adding a carb, it should be no bigger than the size of your fist
Don’t add any salt throughout, just add a pinch of rock or sea salt to your final serving once dished up. Also add a few pinches of black ground pepper for taste. For a meal like this you don’t need to add heaps of different spices – they will change and mask the flavour the sauce will give you.