Meet the Fantastic Five

The FANTASTIC FIVE.

Sounds oddly similar to a group of super heroes soaring through the air saving the day (tell me you’re a mom without telling me your a mom)…

but this team of five is actually the term I use for the FIVE *super* ingredients that make a balanced, blood-sugar stabilizing and nourishing meal.

These FANTASTIC FIVE are foods that help you feel satisfied, satiated, energized, and vibrant, and when eaten together, they provide an ideal meal that will leave you feeling great.

These aren’t weird ingredients or fancy foods.

Pretty much the basics that help create a healthy body and mind.

I’m NOT into counting calories, macros, or even grams of anything when making a meal- mindful- but not counting. This is all about creating a nourishing, nutritious, well-balanced and enjoyable options.

Let me introduce you…

> PROTEIN

Protein is crucial to a healthy and balanced meal, and it stabilizes your blood sugar levels when you consume any carbs and starches. You can go with plant based or animal sourced protein, but be mindful of the more processed options (fake meats, certain deli meats, breakfast meat). For some great suggestions, check out this post all about protein. Aim to incorporate some form of healthy protein at every meal to keep your energy up and your hunger at bay.

> CLEAN CARBS

Carbs are not the enemy and this is something we need to mentally digest in order to welcome them into our mouths openly… but mindfully. Clean carbs are the whole food carbohydrates that are unprocessed and full of nutrients. These are starches that satisfy our cravings and our nutritional needs. Think vegetables, fruit, oats, grains like brown rice and teff, chickpeas, beans and more! Some sourdough bread with avocado and eggs or some quinoa noodles with salmon and broccoli, or overnight oats with walnuts, cashews and berries. These are all clean carb situations and definitely don’t sacrifice on taste.

> GREENS and/or VEGGIES
This seems pretty self-explanatory, but just to further clarify, you can add any type of green vegetable (leafy greens, brussels sprouts, broccoli, cucumbers, asparagus… or any other veggies (sweet potatoes, cauliflower, beats, mushrooms, etc.) to your dish. Raw, steamed, baked, grilled- however you choose it, adding the veg helps to add fiber to your meal and it brings more color, and therefore nutrients, into your body. Vegetables help with the natural detoxification process, they can help purify your blood and stabilize your sugar levels.

> FIBER

Yes, we technically hit the fiber nail on the head with the previous vegetable, but adding in an additional boost of fiber can be really beneficial to balance cholesterol levels, manage weight, support elimination and more. What’s considered extra fiber? This could be flax or chia seeds, fermented foods, lentils or chickpeas, extra veggies… just stepping up the variety of your fiber and your intake can make a big difference. If fiber is newer to your plate, take your time as you increase how much you eat throughout the day and be sure to increase water as well. Eating too much fiber too soon can give you some opposite side effects, like bloating and constipation.

> HEALTHY FAT

Fat used to get a bad rap, and we’re slowly coming to terms with the fact that fat is good for you… as long as it’s the good fat.


These are the nutrients you need to ensure you're eating a well-balanced meal and in a way that supports blood sugar stabilization, weight management, mood and energy.

Oftentimes you can get more bang for your buck- like greens, which cover the veg and the fiber category, or nut butter that covers protein and fat.

Some Favorite Fantastic Five Combos:

1. Rice bowl with grilled chicken (protein), brown rice (clean carb), brussels sprouts and green beans (veg+ fiber), olive oil drizzle (fat).

2. Scrambled eggs with flax meal (protein + fiber), roasted potatoes (clean carbs + veg), avocado (green + fat)

3. Salad with quinoa (protein + clean carbs), edamame (protein), romaine lettuce (green + fiber), mushrooms and cucumbers (veg + fiber), avocado (fat), sunflower seeds (fat)

Try this combo at your next meal and see how you feel. 🤤👊🏼

Remember to keep it simple and enjoyable.