Nutrition
The 20-Minute Meal
Starting with your next meal, follow these simple steps.
STEP 1 • Check the clock before you start your next meal • Eat your meal at the pace you normally would • Check the clock at the end of your meal • Jot down how much time your entire meal took in your 20-Min Meal Journal
STEP 2 • At your next meal, increase your meal time by 5 minutes more than your last time • Document your meal time, when you started to feel full, your mood and your “aha!” moments in your 20-Min Meal Journal
STEP 3 • Keep repeating Step #2 with each meal until meals last at least 20 minutes • Document each day in your 20-Min Meal Journal
STEP 4 • Note at what time during the 20-Minute Meal that you feel satisfied and when you tip over to full in your 20-Min Meal Journal
STEP 5 • Make each meal for the next 7 days a 20-Minute Meal (or longer!) • Note in your 20-Min Meal Journal if you feel uncomfortably full
MAGIC SNACKS
1/2 cup edamame beans, 2oz (60g) ham slices
• 2T almond butter, 1/2 cup celery—optional: sprinkle 1T chia seeds in almond butter
• 1 slice high fiber toast, 1/4 - 1/2 cup squash on top of toast, sprinkle 1oz (30g) feta or goat cheese, top with favorite herb—eat open-faced
• 2oz (60g) pulled chicken, 1/2 cup avocado—mixed together
• 2 slices quality deli turkey, 1T mayo, 1/2 cup cucumber & tomato—roll up and eat
• 1/2 cup sardines mashed with a fork, 1T mayo, 1/2 cup celery diced—mix and enjoy!
• 1/4 cup black beans, 1/4 cup salsa, 1/2 cup avocado
• 1/2 cup raspberries, 1/2 cup cottage cheese
• 1/2 cup high-fiber crackers, 2T almond butter
• 1oz cheddar cheese, 1/2 pear, 12 almonds
• 1/2 cup sweet potato, 1/4 cup full-fat plain yogurt or sour cream
• 1/2 cup squash, 1T butter, 1T ground flax seed sprinkles on top
• 1/2 cup roasted chickpeas, with cinnamon
• 2T cashew butter, 1/2 banana, 1/4 cup dry oatmeal—mix and enjoy!
• 1/2 apple, 2T almond butter, chia seeds sprinkled on top
• 1 tomato cut into slices, 1/2 cup mashed avocado layered on top, 1oz (30g) shredded cheese sprinkled as final layer—broil on baking sheet for a couple minutes
• 1/2 cup hummus, 1/2 cup celery or carrots, a small handful of high-fiber crackers
• 1 hardboiled egg sliced on crackers or high-fiber bread, 1T mayo
• 2T shredded coconut, 1/4 cup dry oats, 1/2 banana—mix together and enjoy!
• 1 pear, 12 almonds
• 1/2 cup almond milk, 2T seed mix (chia, hemp, flax), 1/2 cup berries—all mixed in a bowl
• 1/2 cup roasted green peas with 2T olive oil
• Quinoa tabbouleh (1/2 cup cooked quinoa, 2T chopped onion, 1/2 diced tomato, 1- 2T olive oil, 1/2T fresh squeezed lemon, 1T feta cheese and mint, salt and pepper to taste)
• 1/2 cup cooked whole grain pasta of choice (like brown rice, red lentil or whole wheat), 2T basil pesto, 2oz fresh mozzarella cheese—mix together and enjoy warm or cold!
• 1/2 cup cooked lentils of choice, 1/4 cup full-fat sour cream or tahini
• 1/2 cup plain yogurt, 1/2 cup berries of choice, ground flax seeds mixed in
• 1/2 cup homemade trail mix with almonds, cashews, sunflower seeds, raisins, and some dark chocolate nibs
• 1/2 cup bell peppers sliced, wrapped in 2oz (60g) prosciutto with a side of 5 olives