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How to Build Your Plate: The 3 Macro-Nutrients for More ENERGY, Focus, and Satiety

WHY SHOULD YOU CARE ABOUT MACRONUTRIENTS?

A practical understanding of macronutrients (protein, fat, carbs) will help you to increase satiety, minimize cravings, sustain calm energy, and optimize your focus (because you are not distracted by obsessive thoughts about food). Basically: Using macro-nutrients as a nourishing framework will help you stop chasing diets and grazing your pantry by building healthy + sustainable habits around food that actually work for you (rather than against you).

So… how will you be deeply nourished? Use marcronutrients like a menu and try to rotate different options for protein, fat, and (blood-sugar supporting) carbs into your weekly meals. For example, for Monday's dinner select beef as a protein, ghee as a fat for stir-frying your protein and veggies, and broccoli as your non-starchy carb source. You could add two handfuls of fresh baby spinach for good measure (Adding greens is always a good idea!). 

That’s it. It’s that simple. Really!

Macronutrients

PROTEIN

    • Increases satiety (that comfortable feeling of fullness) by calming hunger hormones

    • Minimizes cravings by maintaining blood sugar balance

    • Builds + maintains muscle tissue (think lean muscles)

    • Supports collagen-production + promotes wound healing

  • Some nutrient-dense choices include:

    • Ground beef (grass-fed)

    • Ground boar (wild-caught)

    • Bison burger patties (grass-fed)

    • Chicken breast (pasture-raised)

    • Salmon fillet (wild-caught)

    • Canned tuna (wild-caught)

    • Whole eggs (pasture-raised)

  • A few good options:

    • Quinoa

    • Buckwheat

    • Chickpeas

    • Hemp seeds

    • Almonds

    • Macademia nuts

  • ANIMAL-BASED. Look for grass-fed (and ideally regenerative) or pasture-raised or wild-caught to increase nutrient- + vitamin-density.

    PLANT-BASED. Choose organic to reduce overall toxic load. Ideally, look for sprouted to increase bioavailability + digestibility (grains, legumes, nuts)

  • Recommendation: 30-50 grams of protein per meal, depending on body composition goals + health goals.

FAT

    • Promotes satiety (contributes to the healthy feeling of fullness, not obesity)

    • Slows down digestion (keeps you full longer)

    • Provides sustained energy levels

    • Contributes to blood sugar balance (think less crash-induced cravings)

    • Supports brain health (about 60% of the brain consists of fat, i.e., fatty tissues)

    • Helps with the absorption of fat-soluble vitamins (A, D, E, K)

  • Healthy choices include:

    • Grass-fed ghee (suitable for high-heat cooking)

    • Avocado oil (good for medium- to high-heat cooking)

    • Coconut oil (great for baking)

    • MCT oil (blend into smoothies + lattes)

    • Extra virgin olive oil (best used as a finishing oil)

  • Some high-quality options to consider:

    • Wild-caught salmon fillets

    • Canned wild sardines

    • Avocados

    • Olives

    • Walnuts (ideally sprouted)

    • 100% dark chocolate

  • Look for organic + unrefined cold-pressed oils to prevent oxidation (which releases harmful free radicals).

    For animal-based fats, choose grass-fed or wild-caught to increase nutrient- + vitamin-density.

  • Recommendation for oils + butters: 1-2 tablespoons per meal or more, depending on body composition goals + health goals.

CARBS

    • Provide a source of energy for the brain + muscles

    • Fiber-rich, non-starchy carbohydrates support blood sugar balance by slowing down digestion, increase satiety by expanding the stomach, and promote regular bowel movements

  • Consume starchy carbohydrates in moderation because they have a bigger impact on blood sugar and, in turn, may impact hormonal satiety signals. They include:

    • Rice

    • Quinoa

    • Beans

    • Lentils

    • Oats

    • Tortillas

    • Bread

    • Pasta

    • Sweet potatoes

    • White potatoes

    • Corn

    • High-glycemic fruits (pineapple, mango)

  • Non-starchy carbohydrates include:

    • Spinach

    • Kale

    • Broccoli

    • Cauliflower

    • Brussel sprouts

    • Bell peppers

    • Tomatoes

    • Zucchini

    • Low-glycemic fruits (strawberries, blueberries)

  • Look for organic to reduce overall toxic-load on your endocrine system.

    Ideally, look for sprouted to increase bioavailability + digestibility (grains, legumes, nuts)

  • Bio-individual: Energy needs and carbohydrate tolerance depend on lifestyle, body composition goals + health goals.

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