The 3-2-1 Method
If you are struggling with being mindful around your meals, or you just don't know how many meals to consume, or how to build your plate with food, then give this method a try.
Knowing what to eat can be so difficult!
With all the different, conflicting, information out there regarding what foods to eat, when to eat, and how much to eat, it can be so difficult to know how to proceed. But in this article, I am going to explain an easy method that will help you navigate your food choices.
Now, as much as I love calorie tracking as a fat loss tool and as much as I know how beneficial it can be for you to gain knowledge around the foods you are consuming, I also know that it is not everyone’s cup of tea.
So, let’s re-look building your plate.
What I mean by ‘building your plate’ is: What foods, and how much to put on your plate.
1/4 of the plate protein.
1/4 of the plate carbs.
1/2 of the plate veggies.
And just like that, you have build the dream plate of nutrient dense foods.
Still not sure about the food choices? Ok, let’s break it down a bit further.
PROTEIN
Don’t over complicate it. If you eat meat, pick a meat of your choice. This is a good starting point. Then once your proceed, you might start looking at leaner protein sources, such as chicken, ostrich, lean mince, fish, or just anything with a lower fat content, as that means it will have less calories.
CARBS
Again, we are not going to over complicate it. Rice, potatoes, sweet potatoes, pasta, or any complex carbohydrate.
VEGGIES
Veggies are amazing for your health. Any veggies. Carrots, beans, butternut, broccoli, cauliflower, egg plant - ANY veggies. Bulk up that plate with veggies. They are lower in calories and high in volume - Meaning they will keep you full.
What is the 3-2-1 Method?
3 Plates
2 Snacks (Palm sized)
1 Glass of water before and after each meal
As simple as that!
Essentially it is you having three meals per day - Each meal is on one plate. A normal sized plate. Not overflowing, just your average, normal, portion. And it will help if 2 of your meals are build in the way explained above.
2 Snacks, is exactly that. It can be one apple, and one rice cake with some cottage cheese, or it could be a banana, and a palm sized serving of chocolate. Again, not your palm overflowing with snacks.
And the 1 glass of water before and after each meal will help you consume more water, and also help you feel fuller and slow down the rate of your eating.
Example of a day of eating for me:
Breakfast - Oats and a banana.
Lunch - Steak, sweet potato, and loads of fresh veggies.
Dinner - The same as lunch (because I cook at lunch for both meals).
But, your day of eating can look very different:
Maybe for lunch your choice of carbs will be bread.
But then, try and add protein on the sandwich.
And then bulk the plate up with a salad.
The 3-2-1 Method is a good way to practice mindful eating.
Write down what you are eating.
And if after 3 weeks you don’t see scale progress.
Tweak some of your food choices.
Switch the protein to a lean protein.
Possibly tweak the choice of carbohydrates.
Or even tweak the choice of snacks.
But play around with different foods as you proceed.
It is all trial and error, until you find what works for you.
Much Love
Mandy