5 Ingredient Meals
How to Build a 5 Ingredient Meal:
1. Protein - pick a protein that you like and make this the center of your meal
2. Produce - fill up half of your plate with a vegetable or fruit you enjoy
3. Fat - add in a thumb size amount of fat to your meal - focus on whole foods such as avocado, olives or almonds.
4. Starch/Carb - add in a starch like a baked potato to the plate if your training and lifestyle demand the added energy
5. Add ins - add more veggies/fruit if you are still hungry
Proteins
1. Ground Beef
2. Chicken
3. Salmon
4. Eggs
5. Kite Hill Greek Yogurt
6. Turkey
Fruit
1. Frozen Berries
2. Bananas
3. Cherries
Vegetables/Greens
1. Carrots
2. Zucchini
3. Carrots
4. Spinach
5. Romaine
Fats
1. Almonds
2. Olives
3. Coconut
4. Avocados
Starches/Carbs
1. Potatoes
2. Sweet Potatoes
3. Rice
4. Chickpea Pasta
High protein options that require next to no prep:
Canned Tuna
Canned Salmon
Canned Sardines
Protein Shakes
Kite Hill Greek Yogurt
Zero Sugar Beef Jerky
Fruits & Vegetables - Wash and chop your fruit and veggies right when you get home from the store. Cut up vegetables like carrots and celery and place them in bags or containers to go. Wash your fruit and chop up things like pineapple, melons or papaya and store them in containers to go as well.
Fats - possibly portion out your fats. - Most people don’t need to go too far out of their way to add fat to their diet as they can end up getting it from meat and dairy on their way to meeting their daily protein goals. Furthermore, that olive oil you are cooking in counts towards your daily targets too. But it can be great to have things like almonds or avocados on hand to get some additional fat in the diet. If you feel called to do so, you can portion these out ahead of time into small bags.
Starches/Carbs – Batch cook! Make extra servings plain rice, potatoes, or chickpea pasta you like cooked in the fridge. Make this plain without sauce or lots of seasoning. Then you can scoop a 1/2 cup of rice into a bowl, with a handful of leafy greens, and a palm sized portion of protein, and a side of avocado for a meal in a pinch.
Low-Calorie Flavoring and Seasoning – Keep your home stocked with good seasonings, spices and condiments that are lower in sodium and calories. If you are using a store-bought sauce, read labels very carefully to avoid added sugars and processed ingredients.
Condiments:
Dijon Mustard
Vinegars (balsamic, apple cider)
Salt and pepper
Liquid Aminos
Unsweetened BBQ sauce or Ketchup
Salsa
Green Chili
Herbs:
Parsley
Cilantro
Sage
Thyme
Dill
