Welcome back to week 3 of our series “Weekly Tips to Help you Stop Binge Eating”!
Have you ever found yourself reaching for a snack shortly after a meal, or feeling unsatisfied despite eating? This could be a sign that your meals aren’t as balanced as they could be. As we went over last week, a balanced meal not only provides essential nutrients, but also keeps you full and satisfied, reducing the likelihood of overeating later on.
My favorite way to create a balanced meal is by building a balanced bowl! Follow along for how to make your personalized bowl, or go right to the recipe for my go-to bowl “Salmon Bowl”.
Step 1: Start with a Base of Carbohydrates
Carbohydrates are your body’s primary source of energy, and including them in your bowl helps keep your energy levels stable throughout the day. Choose complex carbs that provide lasting energy and come with added benefits like fiber and essential nutrients. Some great options for your bowl’s base include:
- Quinoa
- Rice
- Farro
- Sweet potatoes
- Whole wheat pasta
Step 2: Add a Source of Protein
Protein is essential for maintaining muscle mass, repairing tissues, and keeping you feeling satisfied after meals. Some delicious and nutritious protein options include:
- Grilled Chicken or turkey
- Tofu or tempeh (for plant-based options)
- Hard-boiled eggs
- Salmon or other fatty fish
- Beans or legumes
Protein is particularly important for keeping hunger at bay, so don’t skimp on this crucial component!
Step 3: Don’t Forget Healthy Fats
If you were around throughout the 80s-90s you know fats used to get a bad rap, but they’re an essential part of a balanced diet. Including healthy fats in your bowl helps keep you satisfied longer, supports brain function, and adds delicious flavor to your meals. Healthy fats also help your body absorb fat-soluble vitamins like A, D, E, and K. Here are some healthy fat options for your bowl:
- Avocado slices or guacamole
- Olive oil or avocado oil (drizzle on top)
- Nuts and seeds (e.g., almonds, sunflower seeds)
- Hummus or tahini
- Cheese or yogurt (for some extra creaminess)
Step 4: Load Up on Fiber
Fiber is key to feeling full and satisfied, and it plays an important role in digestive health. Some fiber rich additions to consider include:
- Leafy greens (spinach, kale, arugula)
- Roasted or steamed vegetables (broccoli, Brussels sprouts, carrots)
- Beans or lentils (double duty as protein and fiber)
- Berries or sliced fruit (for a touch of sweetness)
- Chia seeds or flaxseeds
- Hemp hearts
Step 5: Make It Flavorful and Fun!
The more enjoyable your meal, the more satisfying it will be—both physically and mentally. Add fun toppings for more flavour! Some ideas include:
- Fresh herbs like cilantro, parsley, or basil
- A squeeze of lemon or lime juice for brightness
- Fun toppings like pickled onions or beets, sriracha, dried cranberries/dates, sprinkle of nutritional yeast, or a sprinkle of feta cheese
- Your favorite dressing! I often buy store-bought to save time, but if you’re feeling up to it you can make your own! Here are some links to some I love:
- Glory bowl dressing: https://naturopathicbynature.com/glory-bowl-dressing/
- Dilly-Ranch dressing: https://www.feastingathome.com/ranch-dressing-recipe/
Example of a Balanced Bowl: Salmon Bowl Recipe
Base: Rice
Protein: Salmon + edamame beans
Healthy Fats: Salmon + Avocado
Fiber: Cucumber, carrot, edamame beans
Flavor Additions: Dried seaweed, kimchi, kewpie mayo, sriracha, soy sauce
Ingredients:
- 1 fillet salmon
- 1 cup dry rice (or more if you want leftovers)
- Frozen edamame beans (shelled)
- 1 medium carrot
- ⅓ long English cucumber
- ½ avocado
- Dried seaweed
- Kimchi
- Sauces: soy sauce, sriracha, kewpie mayonnaise
Recipe:
- Cook rice (according to instructions on bag)
- Cook salmon
- Preheat oven to 400 degrees
- Season salmon with desired seasoning (i.e. salt, pepper, touch of brown sugar)
- Cook edamame beans (boil for 1-2 minutes)
- Slice veggies: cucumber, carrot, avocado
- Add it all together in a bowl and top with: kimchi + dried seaweed
- Add sauce: soy sauce, siracha + kewpie mayo
Toni is a registered dietitian at Intuition Dietitian Corp. with a practice focus on binge eating disorder. Looking for one on one support? Book a free 15 minute discovery call with Toni today to learn more.
