We know we glow when we eat more greens and we can feel the sustained energy from getting enough clean protein each day, but it’s easy to get a little lost when it comes to building the perfect plate. Holistic nutritionist Kelly LeVeque’s “Fab Four” formula makes it elementary-school-easy to build a perfectly healthy meal: aim to have protein, healthy fat, fiber and greens on every plate and thats it.
This simple structure removes the stress of guessing and Googling our way through meal planning, and encourages us to eat more of the foods we already love instead of telling us a million things to avoid. Learn more about Kelly’s concept below and grab a few of our favorite Fab Four food combos…
What’s “The Fab Four” All About?
The Fab Four is a light structure for eating healthfully with balanced nutrition no matter your lifestyle. This formula squelches inflammation and provides the body with complete, essential nutrients. A Fab Four meal includes protein, fat, fiber and greens:
Protein to up collagen, muscle tone, and metabolism.
Fat to benefit hormones, skin, and cellular health.
Fiber for gut microbiome proliferation and detoxification.
Greens(or veggies deep in color) to add inflammation fighting phytonutrients.
How Does It Work?
One of the most liberating things about the Fab Four is that together they naturally balance your various hunger-related hormones. And not just for an hour. Eating the right mixture of clean, nutrient-dense protein, fat, fiber and greens provides balanced nutrition helps you eat to satiety. You’ll be satisfied, full and easily able to last four to six hours without crashing, craving or thinking about food. Below are a few examples of the key components in every Fab Four meal (keep in mind that some of these options offer combined benefits!):
for Protein: lentils, beans, chicken, turkey, grass-fed meats like beef, lamb, bison, omega-3 enriched eggs, whole forms of non-GMO fermented soy food, like tofu, tempeh and gluten-free miso (organic, when possible), wild or sustainably farmed low-mercury seafood…
for healthy Fat: avocado, coconut cream, coconut oil, olive oil, grass-fed ghee, bone broth, nut butters (without added sugar), almonds, macadamia, walnuts, pecans, brazil nuts, hemp seeds, chia seeds, pumpkin seeds, sesame seeds, flax seeds…
for Fiber: lentils, split peas, black beans, lima beans, berries, nuts, brown rice, barley, quinoa, flax seeds, chia seeds, artichokes, squash, pumpkin, brussels sprouts, broccoli, chickpeas…
for Greens: lettuces, spinach, Swiss chard, kale, dandelion greens, watercress, collared greens, beet greens, arugula, broccoli, broccoli rabe, asparagus…
5 Simple Meal Ideas
Roasted Salmon + Broccoli
Cook a piece of salmon (skin-side down) in a 450 degree oven for 12 to 15 minutes. Meanwhile, sauté broccoli with garlic and coconut oil. Enjoy together with a squeeze of lemon over the top.
Chopped Salad + Chicken
Cut up a combination of fresh vegetables and leafy greens into bite sized pieces. Top the salad with slices of roasted chicken, avocado and a simple vinaigrette.
Zoodles + Meatballs
Coat the zucchini zoodles with a dairy-free pesto (pumped up with any greens you like) and serve with homemade turkey meatballs.
Serve an assortment of raw vegetable crudité with hummus, mashed avocado and salmon salad.
Quinoa Sushi Bowl
Prepare quinoa and top with sushi-grade salmon sashimi, steamed kale, sliced avocado, and sea vegetables.
The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.