Cultivating a Healthy Relationship with Food: Balancing Nutrient Density and Enjoyment

In our quest for optimal health, it's important to recognize the value of nutrient-dense foods, such as vegetables, lean proteins, healthy fats and oils, and low to medium glycemic carbohydrates like sweet potatoes, rice, and quinoa. These foods provide essential vitamins, minerals, and energy to fuel our bodies and support our overall well-being. However, we shouldn't overlook the role of less nutrient-dense foods like packaged snacks, processed items, and sweet treats in our diets.

It's essential to understand that labeling these less nutrient-dense foods as "bad" or "off-limits" can lead to guilt and perpetuate the unhealthy cycle of yo-yo dieting. When we try to eliminate these foods completely, it can feel like we're being told not to touch wet paint – suddenly, we become fixated on what we can't have, making it even more tempting.

Of course, overindulging in less nutrient-dense foods can leave us feeling sluggish, bloated, and lacking essential nutrients. However, these foods can still play a role in our lives by bringing enjoyment and satisfying our taste buds. The key is to find balance and practice moderation.

To foster a healthier relationship with food, we can encourage mindful consumption of less nutrient-dense foods by focusing on portion control and allowing ourselves occasional treats. By removing the sense of deprivation, we're less likely to overindulge when these foods are in front of us.

Remember, many people have tried and failed to maintain strict diets that cut out everything they enjoy. Instead, our goal should be to create lasting change through small, consistent habits that lead to significant long-term improvements.

So, let's embrace the diversity of foods available to us, prioritize nutrient-dense options, and enjoy the occasional treat without guilt. By doing so, we can cultivate a healthy, sustainable relationship with food that supports both our physical and emotional well-being. Remember, it's about balance, self-compassion, and enjoying the journey towards better health.

In light of all this, here is our 6 balanced breakfast, lunch and dinner options you can have if your looking to not over complicate things and start getting your energy back.

We will also include 2 of out favourite late night snack options to dive into for movie or game nights you can eat without feeling the guilt.

Breakfast Options

Almond Butter and Banana Protein Smoothie (Balanced)

Calories: 380 kcal

Protein: 32g

Carbohydrates: 44g

Fat: 12g

Ingredients:

• 1 medium banana

• 2 tbsp almond butter

• 1 scoop plant-based protein powder (vanilla or chocolate)

• 1 cup unsweetened almond milk

• 1/2 cup ice

  Blend all ingredients in a blender until smooth. Serve immediately.

Spinach and Mushroom Omelette ( Lower Carbohydrate)

Calories: 280 kcal

Protein: 32g

Carbohydrates: 8g

Fat: 14g

Ingredients:

• 4 large egg whites and 1 whole egg

• 1 cup fresh spinach

• 1/2 cup sliced mushrooms

• 1/4 cup diced onion

• 1/2 tsp olive oil

• Salt and pepper to taste

Whisk egg whites and whole egg in a bowl. In a non-stick pan, heat olive oil and cook the onion and mushrooms until softened. Add spinach and cook until wilted. Pour the whisked eggs over the vegetables, season with salt and pepper, and cook until set. Fold the omelette and serve.

Lunch Options

Grilled Chicken Salad (Lower Carbohydrate)

Calories: 350 kcal

Protein: 39g

Carbohydrates: 13g

Fat: 16g Ingredients:

• 6 oz grilled chicken breast

• 2 cups mixed greens

• 1/4 cup cherry tomatoes

• 1/4 cup cucumber slices

• 1/4 cup shredded carrots

• 2 tbsp vinaigrette dressing

Combine salad ingredients in a bowl. Drizzle with dressing.

Turkey and Avocado Wrap (Balanced)

Calories: 465 kcal

Protein: 31g

Carbohydrates: 35g

Fat: 24g

Ingredients:

• 1 whole wheat tortilla

• 6 oz sliced turkey breast

• 1/2 avocado, sliced

• 1/4 cup lettuce

• 1/4 cup sliced tomato

• 1 tbsp mustard

Layer ingredients on the tortilla. Roll up and slice in half.

Dinner Options

Salmon with Quinoa and Steamed Vegetables (Balanced)

Calories: 550 kcal

Protein: 39g

Carbohydrates: 45g

Fat: 25g

Ingredients:

• 6 oz salmon fillet

• 1 cup cooked quinoa

• 1 cup steamed mixed vegetables (e.g., broccoli, carrots, zucchini)

• 1 tbsp olive oil

• Salt and pepper to taste

Bake or grill salmon until cooked through. Serve with cooked quinoa and steamed vegetables. Drizzle with olive oil and season with salt and pepper.

Turkey Meatball Zucchini Noodles (Balanced)

Calories: 420 kcal

Protein: 37g

Carbohydrates: 25g

Fat: 20g

Ingredients:

• 2 medium zucchinis, spiralized into noodles

• 4 oz turkey meatballs (3-4 meatballs)

• 1 cup marinara sauce

• 1/4 cup grated parmesan cheese

• 1/4 cup chopped basil

Heat turkey meatballs and marinara sauce in a pan. In a separate pan, sauté zucchini noodles for 2-3 minutes until slightly softened. Serve meatballs and sauce over zucchini noodles. Top with parmesan cheese and basil.

Dessert /Game Night Snack

Healthy Almond Butter Protein Energy Balls:

Calories: 170

Protein: 23g

Carbohydrates: 18g

Fat: 9g

Ingredients:

• 1 cup rolled oats

• 1 scoop of grass fed whey isolate or equivalent

• 1/2 cup almond butter

• 1/4 cup chia seeds

• 1/4 cup hemp seeds

• 1/4 cup unsweetened shredded coconut

• 1/4 cup raw honey or maple syrup

• 1/2 tsp vanilla extract

• 1/4 tsp sea salt

• 1/4 cup dark chocolate chips (dairy-free)

Instructions:

1. In a large bowl, combine the rolled oats, almond butter, chia seeds, hemp seeds, shredded coconut, honey or maple syrup, vanilla extract, and sea salt. Mix well until fully combined.

2. Fold in the dairy-free dark chocolate chips.

3. Using a cookie scoop or your hands, form the mixture into small balls, approximately 1-inch in diameter.

4. Place the energy balls on a lined baking sheet or plate and refrigerate for at least 30 minutes to firm up.

5. Store the protein energy balls in an airtight container in the refrigerator for up to 1 week or freeze for longer storage. Enjoy as a quick, high-protein, and healthy snack!

Guilt Free Coconut Yogurt and Berry Parfait: (One of our favourites)

Calories: 480

Protein: 30g

Carbohydrates: 45g

Fat: 22g

Ingredients:

• 1 cup unsweetened coconut yogurt

• 1 scoop of vanilla protein - grass fed or equivalent.

• 1/2 cup mixed berries (e.g., raspberries, blueberries, blackberries)

• 1/4 cup granola (gluten-free if necessary)

• 2 tbsp pumpkin seeds

• 2 tbsp chia seeds

• 1 tbsp honey or maple syrup (optional)

Instructions:

1. In a glass or a mason jar, start by layering 1/2 cup of coconut yogurt at the bottom.

2. Add a layer of 1/4 cup mixed berries on top of the yogurt.

3. Sprinkle 2 tablespoons of granola over the berries.

4. Add a layer of the remaining 1/2 cup coconut yogurt.

5. Top with the remaining 1/4 cup mixed berries, pumpkin seeds, and chia seeds.

6. If desired, drizzle honey or maple syrup on top for added sweetness.

7. Serve immediately or refrigerate and enjoy within a day.