eat whole foods

As a chef, I make my own bone broth and steam my own veggies.

But guess what, you don’t have to.

I understand that cooking from scratch isn’t always an option.

But you can still start and end with whole foods.

Steaming broccoli seems ridiculous?

Buy it frozen and reheat it in the microwave.

You didn’t marinade a chicken breast overnight?

Grab one pre-cooked from Whole Foods.

Didn’t make your own salad dressing, don’t worry, olive oil will do.

Meals don’t need to be complicated.

Most of time I only have a few simple ingredients on my plate.

If you can remember the basic layout of vegetables, protein, and healthy fats – you are well on your way to a very healthy and balanced meal.

3 macronutrients

We just touched on three key parts of every meal you make.

Carbohydrates, fat, and protein all have a place on your plate.

Let’s start with the most controversial macronutrient: carbs.

which carbs should you eat?

Broccoli and Butterfingers are both carbohydrates.

But let’s get one thing straight. Refined carbohydrates do not have a place on your plate.

When I say ‘eat whole food carbohydrates,’ I’m talking about four types of foods: vegetables, fruit, whole grains, and legumes.

Any carb that has more than one ingredient does not make the cut.

how many carbs?

It’s time to stop thinking of vegetables as a side dish and start making them the main course.

Half of your plate should be filled with whole food carbohydrates. The majority of those carbs should come from non-vegetables.

I’m not giving you a pass to fill half your plate with whole wheat pasta. Crackers don’t fit into my carbohydrate category. And I’m sure you can guess how I feel about candy bars.

Whole food carbs are vegetables, beans, whole grains, and fruit.

what are healthy fats?

You will start to catch a common theme around here.

I’m a fan of whole foods. Even when it comes to fat.

Avocados, nuts, seeds, coconut, olives, fish, poultry, and meat all are a healthy sources of fat.

Animal products such as butter, yogurt, cheese, ghee, and cream naturally contain fat as well. The closer to the original food source are my favorite form of fats.

1/3 of your plate

This might freak you out.

When I started doing research on fats it flipped my world up-si-down too.

We’ve been told to fear fats for generations and it’s engrained in our society.

But the science doesn’t match up with the folklore. It’s time to add fat to your list of healthy foods.

I’m not telling you to eat a stick up butter, but a half an avocado, or a handful of nuts are a welcome addition to every meal.

Not only are fats like omega-3 essential to fetal brain development, fats also enhance the nutrient absorption of vitamins and minerals from vegetables.

If you still fear fat feel free to read my post explaining the healthy benefits and why they are an essential part of every plate.

palm of protein

Take a look at your hand, at the beginning of your pregnancy, an adequate portion size of protein could fit in your palm.

That’s a lot less than most of us think we need.

In the later stages of pregnancy you will need a little more for your quickly growing baby.

However, for most of your pregnancy your protein portion should be able to fit in the palm of your hand.

Let’s make some meals.

It’s time to put it all together on our plate.

Loosely using the following guidelines:

50% vegetables (and whole food carbs)

25% fat

25% protein

MEAL 1

PROTEIN

Salmon filet

CARBS

Broccolini
Asparagus
Wild Rice

FATS

Almonds
Feta Cheese
Butter
Olive Oil

MEAL 2

PROTEIN

Chicken breast

CARBS

Romaine
Kale

FATS

Nuts
Cheese
Olive Oil

MEAL 3

Steak, brussle sprouts, peas,

PROTEIN

Salmon filet

CARBS

Broccolini
Asparagus
Wild Rice

FATS

Almonds
Feta Cheese
Butter
Olive Oil

MEAL 4

Black beans, rice, sweet potato, cheese, olives, onions

PROTEIN

Salmon filet

CARBS

Broccolini
Asparagus
Wild Rice

FATS

Almonds
Feta Cheese
Butter
Olive Oil

MEAL 5

PROTEIN

Quinoa

CARBS

Broccolini
Asparagus
Wild Rice

FATS

Almonds
Feta Cheese
Butter
Olive Oil