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Why My Meals Never Kept Me Full

janlindquist
11 minutes ago
3 min read

All foods are made up of the same three building blocks: Protein, Carbohydrates, and Fat.

When people say “macros” this is what they mean. The macronutrient makeup of a meal.

Carbs had always been my best friend, and don’t get me wrong, I still love them. But when a meal leans heavy on carbs without enough protein or fat, we get a quick rise in energy that fades fast.

That’s the blood sugar spike: quick fuel that drops off quickly too.

Then hunger and cravings return, and before you know it, you’re convinced you lack discipline when the truth is that your meals were never designed to keep you full.

Protein does the opposite. It’s slower to digest. It steadies you, quiets the cravings, and gives your body something substantial to work with.

The Missing Piece.

Once I understood that protein was the missing piece in my meals, I needed a simple way to actually apply it. For me, here's what works.

Aim for 30-40 grams of protein at every meal, and build meals around a protein foundation.

That protein range is enough to keep energy steady and quiet the cravings.

What 30 Grams of Protein Actually Looks Like.

You don’t need a food scale for this. Here’s how to eyeball protein sources:

  • Chicken breast (4oz cooked): about 25g. Palm-sized and about as thick as a deck of cards.

  • Salmon (4oz cooked): about 23g. A fillet the length and width of your palm.

  • Lean ground beef (4oz cooked): about 22g. A palm-sized patty or compact scoop.

  • Cottage cheese (¾ cup): about 18g. A small bowl filled about halfway.

  • Greek yogurt (¾ cup, 2%): about 15g. Same as the cottage cheese.

  • Eggs (3 large): about 18g.

  • Canned Sardines,Tuna, Salmon: 1 can=17-28g.

  • Black, Pinto, Garbanzo Beans & Lentils, Edamame: 1/2 cup about 9g.

Fiber is important. Aim for 30 grams every day.

Once you consistently get adequate protein at every meal, begin tracking fiber.

Fiber is a bit tricky, because you can’t get enough fiber with just one source.

I find that adding several foods high in fiber every time I build a plate of food works best.

Make 1/2 your plate full of fiber-rich carbs. This will stabilize blood sugar & improve digestion. Fiber also helps control hunger and cravings.

Best Fiber Sources:

  • Avocado: 1=8g.

  • Artichoke Hearts: 1/2 cup 5g.

  • Legumes & Lentils, Edamame: 6+g.

  • Broccoli: 1 cup 5g.

  • Chia Seeds: 2tbsp. 10g.

  • Leafy Greens: 2 cups 10g.

  • Berries: 1cup 5-8g.

  • Peas: 1 cup16g.


Choose a Starch.

Starches fuel your body, workouts, hormones, and energy.

Try These Foods.

  • Potatoes

  • Sweet Potatoes

  • Fruit

  • Hard Squash

  • Sourdough Bread

  • Oats [choose organic]


Finish With Flavor.

Flavor makes meals enjoyable and sustainable. This includes; sauces, spices, cheese, oils, nuts, seeds and herbs.


Make it Simple.

We all have reasons why focusing on our health can quickly loose focus. I believe that a solution that works is to keep it simple.

Ask Yourself These Questions:

  1. What shortcuts can I find to keep me eating at home instead of grabbing take-out?

  2. Are there substitutions to what I crave that will still satisfy my sweet tooth?

  3. What day of the week can I devote an hour or two for shopping and meal prep so that I can be prepared for the week ahead?


Eating to support our body is simple but not easy. Acknowledge this truth and give yourself a lot of grace as you begin to make small changes.

Begin focusing on a “Year of Health’", instead of the quick fix.


Do you need some help getting started?

I have lots of ideas and you can always find me right here.


Thanks for reading,

Jan

 
 
 

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