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Day 3 [Nutrition] SG NY Kickstart Challenge – Healthy Meal Template


Welcome to day 3!

So far we’ve covered the official Sleekgeek Food List as well as how you can use it to Design Your Environment so that healthy habits come more easily and less willpower is required to stay on track.

Today, I want to introduce you to the Sleekgeek Healthy Meal Template which will completely transform how you think about and put together healthy meals.

So what is the Sleekgeek Healthy Meal Template?

It’s a simple system that you can use to start constructing healthy well-balanced meals TODAY, without needing any fancy ingredients, special knowledge, or loads of time and effort. It gives you a place to start, and a place to fall back to if you ever get lost.

Every meal, every day, is as easy as going 1 + 1 + 1 + 1 = 4!

The formula?

Quality Protein + Colourful Vegetables + Smart Carbohydrates + Healthy Fats = Meal

 You may remember these food categories from the Sleekgeek Food List. If not, then go back and check them out because now I’m going to show you how to put them into practice to make a healthy meal.

Using the Sleekgeek Healthy Meal Template you combine one or more proteins, vegetables, carbohydrates, and fats to create a healthy, well-balanced meal.

You can pick and choose foods from the Sleekgeek Food List, swapping them in and out based on your preferences and what foods you have available.

You can even scale your choices up and down depending on how much time, energy, and money you have available. Some days you might want something super quick and easy, other days you might want something a little bit more complicated and gourmet. It’s up to you.

OK, so here are some examples:

1. A super simple meal would be a grilled chicken breast + steamed broccoli + rice + sliced avo. That’s your meal!

2. Or, something more fancy like baked salmon + sauteed mushrooms + baked sweet potato + a sprinkling of sesame seeds.

3. And if you are looking for something quick and easy to take to work, you could do what I do and grab a tin of tuna + a bell pepper + an apple + a small handful of almonds.

4. Of course, there are plenty of vegetarian options too! How about: some tofu + sliced radishes + cooked buckwheat + a sprinkling of pumpkin seeds? As a vegan or vegetarian, you can actually double up on protein sources since some foods such as beans, chickpeas, lentils, peas, and pulses fit both the quality protein and smart carb lists. Meat eaters can do this too if they wish to get extra protein by choosingmore protein-dense carb options.

5. Or perhaps you want a quick and easy breakfast. Well here is my absolute favourite go-to: Vanilla Whey Protein Powder + Mixed Berries + Rolled Oats + Chopped Walnuts. You may have noticed that I substituted berries for the usual colourful veg in that example. While I do generally suggest that you aim to have a bit of each food group in each mea, it’s not compulsory. If you don’t feel like eating veg for breakfast then you could substitute the veg for some healthy mixed berries like we did in the Protein Oats recipe above, and then double up your veg with lunch, dinner, or get some carrots in as a snack.

I hope that gives you some ideas.

As you can see, it’s super simple and straight forwards. Sure, they aren’t gourmet Jamie Oliver-style meals, but it’s a great starting point to help you master the basics.

As you get more familiar with the Healthy Meal Template and have been eating healthy meals consistently long enough to form solid habits, you can then become more adventurous by expanding the variety and complexity of your meals.

Again, I just want to mention that this Healthy Meal Template is exactly that: A template, not a rule. It gives you a place to start, and a place to fall back to if you ever get lost.

You should use it as a source of inspiration for your meals and as a guideline to follow when you need some direction, but you should not let it restrict your healthy lifestyle or make life more difficult than it needs to be.


So for today, all I want you to do is see if you can group some of your favourite foods together from the Sleekgeek Food List to create a healthy meal.

Remember, the formula goes: 1 quality protein + 1 colourful veg + 1 smart carb + 1 healthy fat = meal.

Try to choose foods that you think will go well together, but it definitely does not need to be perfect! This is just practice. You will learn over time which food combinations you like and go well together. You may also discover some pretty unlikely combinations by accident!

See you tomorrow! Cheers.