Do you ever get that 😒 Meh feeling when you haven’t been eating as well as you’d like? Maybe you’re on yet another pasta diet because it’s the only thing your child is currently eating. Or maybe you’ve just had a lot on your plate, not literally. When we don’t get enough nutrients or the right macro balance (fats, protein and carbs), it’s enough to make us feel sluggish.
You could simply fix this by eating 5 cups of veggies with steamed chicken breast every day, but let’s face it, how uninspiring is that!
Introducing the number one way to turn this around……
The Green Smoothie!
It’s like you have one green smoothie and suddenly you feel like you’re killing it at #healthgoals.
I find this is the easiest way to increase your veggie intake. If you know that dinner is not going to be very nutrient-dense, make yourself a smoothie and have it beforehand. There is a trick though. You need to get the balance right. There needs to be:
- Plenty of greens: cucumber, zucchini, kale, spinach, mint, parsley etc.
- Fat: nuts/seeds, avocado or coconut cream
- Protein: nuts/seeds, yoghurt or protein powder
- Carb: sweeten it up with a banana, berries, pineapple, pear or kiwifruit
- Extra optional add in’s: cacao, maca powder or flaxseed
Many of us don’t get enough protein spread out evenly throughout the day, because of this, I tend to supplement with protein powder. As well as an important building block, protein also helps keep our blood sugar levels stable. When this is out of whack, so is our mood and energy. Not all powders are the same. Check out the ingredient list, it should be short and sweet without the unnecessary additives (no need for numbers!). I am loving the 180 Nutrition powders, as they also contain whole foods such as flaxseed, almond meal, chia seeds and psyllium husk.
Making veggies the star of the dish
Choosing recipes that call for predominately vegetables is a sure way to meet your veg requirements.
This Asian greens recipe works beautifully with salmon or chicken. The almond and sesame crunch is well worth the effort, but if you’re short on time, not absolutely necessary.
Frittata’s are so versatile, this recipe is very quick and easy. You can use any vegetables you like and the goats cheese adds that extra flavour to make sure the frittata is not too bland!
A Mediterranean tray bake is another high veg and delicious option. Add some extra protein in the oven such as meatballs or chicken while you’re at it.
Next time you are feeling a bit Meh, a good place to start is to consider your plant food intake and make sure you are getting enough protein throughout the day. And as always, if you sense an underlying condition, always consult your GP or health practitioner.
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Teresa O’Malley BMSc (Nutrition)