How to ferment a balanced board 🧙‍♀

Halloween is just around the corner, and although I will not produce any talisman books, I am will Share a little magic to build meals that already work in real life. 🪄

One of my client was struggling recently. Between the long working days and the late nights that are interested in the patient, she had no time or mental ability to cook detailed meals. She wanted something simple:

✅ Quick in assembly

✅ Made of ingredients that had already had to be within reach

✅ Actually full and nutritious

We withdrew ​A student who taught a lot for balanced fitness​ The guide, which is a great frame, but when you are new, it still can feel staring at the bubble boiler wondering What is added next?

So let’s divide it like the charming witch drink … error, meal. 🧹

Step 1: Protein (the essence of the dose)

Start with your studio: chicken, lentils, eggs, Greek yogurt, beans, etc.

We start with protein because:

A) Most of the people we are working with are low protein requirements,

B) It is filling and helps to recover/build muscle 💪.

Step 2: Fruits and vegetables (color + texture)

After that, it is time to add fruits and vegetables to the drink.

In general, I try to pair this with any protein you chose in the first step, but use everything you have.

Hambarger? Add pickles, lettuce, tomatoes, fruit on the side, etc.

Vagita chicken? Pack on salsa, lettuce, pepper, onions, etc.

Lentils and beans? Chinese grilled from vegetables To go side by side.

This should not be new, either!

Frozen and canned fruits and vegetables are great options, especially in a pinch when you throw a meal together!

We always have some cans of green beans, frozen vegetable mixture, and frozen fruits (wild blueberries are our favorite) in our home.

Step 3: Starchy carbohydrates (talisman structure)

The dose really begins to gather when we add starchy carbohydrates!

Pasta, rice, potatoes, bread, tortilla, etc.

The size of a part ranges from ¼ to ⅓ from the dinner plate is the beautiful place for most people.

Note: I consider myself a taste of baked potatoes with microwave. 😂 My wife can hand me potatoes and only by feeling her, I can tell her how much time to photograph her.

8 minutes is the general starting point for medium potatoes.

If it is smaller, start 6 to 7 minutes, and for giant connections, you may need to go up to 10 minutes!

I am available for rent for parties that should be a lot of microwave potatoes! 😜

Step 4: Fat and flavor (finishing spark)

Finally, the final touches: sauce, cheese, avocado, clothes, oil, nuts or seeds, etc.

This is the doll you bind together. This is usually 1-2 tablespoons of oil/butter, or a small rest of nuts or seeds, or about ½-1 complete avocado, etc.

Note: You can find a transforming plans for the sizes of common ingredients ​here​.

Do you want to try this? The next time you have one of your meals, stop and run it through the dose steps:

And because I know that the real life is chaotic (children, work, fatigue, call it whatever you want), here are some Going to “Danger” from my family When the time and energy are in zero:

• Grilled chicken + baked potatoes (microwave ~ 8 minutes, trust me) + green beans or steam broccoli with butter on top.
• Eggs + fresh berries + frozen spinach + toast + spray cheese.
• Cowed meat or taco taco sandwiches + beloved salad + tortilla + salsa + grated cheese.
• Full wheat pasta + marinara + frozen meat balls + a side of roasted vegetables.
• Grilled chicken slices pre -cooked + cooked salad kit + slice of fermented dough + olive oil spray.

Magic is not required. Just a simple formula you can throw again and again.

You have this!

M

Note: I have started collecting meals that fit the concept of “balanced plate”. Send me all of them and put them together in a package for everyone to share it. 💪

PPS The video link was broken in the email last week 😱. Here is​ One fixed​.