Balanced snacks

with a simple chart to reference and a delicious blueberry bliss smoothie

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Breakfast and snacks are a great place to start when you’re modifying your diet. When done right, they can drastically shift your energy and overall intake, helping you reach your health and weight goals. They can also help you feel more calm around food.

Breakfast—build a balanced and complete meal with high-quality carbohydrates, lean protein, and healthy fat. Here are some examples:

• Eggs with avocado toast and greens

• Nutrient-dense smoothie like the one below

• Balanced porridge bowl with collagen, hemp seeds, peanut butter, berries, and milk (coming next week)

• Steamed egg bites (last week’s substack) with yogurt and fresh fruit

Snacks—aim for two a day and always grab two things to combine macronutrients. More on this below.

Blueberry bliss smoothie

This is the second smoothie I really nailed—right behind my tropical green. It’s balanced; it’s nutrient-dense; and it tastes like blueberry pie.