The Magic Trio



March 7, 2018~ One of the biggest challenges that I see, from my clients and friends, is knowing where to start on their healthy journey and figuring out if what they’re eating is causing them more harm than good.   I believe if your plate filled with, what I like to call the Magic Trio of protein, fiber, and fat then you will have sustained energy and zero mid-afternoon slump that requires caffeine or sugar to get you going again.

Bagels, muffins, waffles, pancakes, pasta, bread… you get the idea, may taste good, in the moment, but they don’t have staying power… this food burns through you and an hour later you’ve got that hangry feeling that just keeps you reaching for another snack.  Next thing you know you’re on a sugar roller coaster that never stops!

Test it yourself-

  • Divide your plate into 1/2 veggies, 1/4 protein, 1/4 healthy fats.  Of that veggie portion, a small amount can be a low-glycemic carb like quinoa or wild rice or a starchy veggie like sweet potato.  But the rest of those veggies need to be non-starchy vegetables (not potatoes).  Think greens, peppers, tomatoes, brussels sprouts, cauliflower, broccoli, butternut squash.  Eating more vegetables has never been a bad idea, right?


Click here for a few of my favorite recipes that are delicious and balanced.   

I’ve included a day of meals- breakfast, lunch, snack and dinner. 


I’ve included the macronutrient numbers so you can see how balanced it really is, and how little sugar is in these meals… it can sneak in your meals in lots of ways, you’d be surprised!


Test it and see how you feel.  What’s so awesome is that these meals are nutritionally dense and packed with flavor.  Eating healthy shouldn’t and doesn’t have to be boring and bland.  The best part?  These are super easy to make!

This is how you know if you’re eating a balanced meal:

  • you can go 4 hours in between meals…if you get that hungry feeling, try having some water… you may be dehydrated and just having some “phantom hunger’.
  • your cravings start to subside
  • your energy levels are stable

Why wait 4 hours?  Digestion is so so important and teaching your body to burn through stored fat is essential for losing weight.   If you’re eating every 2 hours, your body is just burning through your most recent meal and it’s a clue that you may not be eating a balanced meal.   And if you’re hungry after 2 hours then it may be time to re-evaluate what’s on your plate.  If your meals include the Magic Trio you will be able to go four hours, no problem!  Test is out and see for yourself:)

I’ve designed a day’s worth of meals for you to try!  



Oh, and you don’t have to get all fancy and put the salmon back into the avocado “shell”.

Here’s what my real life photo of that recipe looks like!

My daughter likes hers with chicken breast instead of salmon so experiment and figure out what you like best!






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