Foundational Four

Are your meals helping to,

• Keep you full
• Fuel your body for your daily activity
• Satiate or satisfy you
• Give you energy
• Reach your individual goals

If not, let’s take a look at how to help your meals to be more effective and satisfying for you by using the foundational four.

The foundational four are, protein, fat, carbs and vegetables.

When you include all four of these foods on your plate, you’ll be ensuring you’re getting a macro and micronutrients that will help you to perform better, feel better, have more energy, and live healthier.

So what might this look like?

Here are a few examples of foundational meals,

Breakfast - Spinach and mushroom frittata with toast on the side.

• spinach and mushrooms = vegetables
• eggs = protein + fat
• toast with butter = carbs + fat)

Lunch - B.A.S. - Big Ass Salad with lettuce, tomatoes, mushrooms, beets, cucumbers, roasted sweet potatoes, grilled chicken breast and balsamic vinaigrette

• Lettuce, tomatoes, mushrooms, cucumbers = vegetables
• Roasted sweet potatoes + beets = carbs
• Grilled chicken breast = protein
• Dressing = fat

Snack - Smoothie with protein powder, peanut butter, almond milk, spinach,

• banana and honey
• Protein powder = protein
• Peanut butter + almond milk = fat
• Spinach = vegetables
• Banana + honey = carbs

Dinner - Grilled salmon with brown rice and roasted broccoli

• Salmon = protein + fat
• Brown rice = carbs
• Broccoli = vegetables

There are SO many ways to build your meals to have the foundational four. Including them into each meal (including snacks) will help you in many ways. Start building your meals around these four foods and start reaping the benefits!