Introducing Protein & Carbohydrates
Protein and carbohydrates are two essential macronutrients, serving as the foundation of a balanced diet, each playing distinct yet vital roles in fuelling our bodies.
Protein
Protein is an essential nutrient, providing the building blocks for tissue and muscle maintenance and repair. It also supports vital bodily functions, including hair growth, immune response, enzyme synthesis, and hormone regulation.
Our protein needs vary across different ages and stages of life, influenced by our age, gender, physical activity and lifestyle changes such as pregnancy, lactation, or illnesses. It is important to understand your individual protein needs, to ensure you are consuming adequate amounts to fuel your body and support bodily processes.
Protein Requirements
The Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8g protein per kg of body weight (BW) per day.
- Pregnancy and breastfeeding: 10 g/day over the Recommended Dietary Allowance (RDA) for protein
- Athletes and active people: 1.2-1.6g protein per kg of body weight per day
This is a guide, and will vary based on the individual’s level of physical activity and individual needs.
High Protein Swaps
If you are looking to increase your protein, struggling to consume enough protein, or maybe are cooking for someone else in the family who requires additional protein, due to their size or training program, here are some helpful high-protein swaps to consider for your meals.
- Swap rice for quinoa
- Swap plain yoghurt for greek yoghurt
- Swap chips for roasted chickpeas or edamame (frozen or fresh)
High Protein Recipes
If you are following a Fluidform meal plan, and looking for high-protein recipe swaps for yourself or someone in the family, we recommend the following:
- Sticky Tofu Lettuce Wraps
- Sweet Potato Breakfast Hash
- Harissa Honey Chicken bowl
- One Pan Mexican Quinoa
Carbohydrates
Carbohydrates are the body’s primary energy source, providing the fuel necessary for daily activities and cognitive function. There are two main types of carbohydrates: simple and complex.
Simple carbohydrates are rapidly digested by the body, providing a quick burst of energy. This can be found in foods like fruit juice, table sugar, processed snacks and honey, which can lead to rapid blood sugar spikes and crashes. Complex carbohydrates provide a slower, more sustained release of energy, found in foods like whole grains, legumes and starchy carbs.
Carbohydrate Requirements
The recommended daily intake for carbohydrates ranges from 45%-65% of one’s daily calories. Daily consumption should prioritise quality complex sources to optimise health and support stable energy levels. Simple carbohydrates, particularly those from refined sugars and processed foods, should be limited.
High Carbohydrate Recipes
If you are looking to increase your complex carbohydrates, or maybe you are cooking for someone else in the family who requires additional carbohydrates, due to their size or training program, here are some helpful high-carbohydrate recipes.
- Kefir, Goji and Apple Bircher Muesli
- Dark Chocolate and Walnut Banana Bread
- Teriyaki Salmon Sushi Bowl
Guide To Fill Your Plate
As a basic guide, we recommend the following split when it comes to filling your plate.
Fill 50% of your plate with non-starchy vegetables
- Zucchini
- Cucumber
- Beetroots
- Cauliflower
Fill 25% of your plate with a lean protein source
- Chicken
- Tofu
- Eggs
- Lamb
Fill 25% of your plate with a complex carbohydrate
- Whole grains
- Legumes
- Starchy vegetables
Add 1 tbsp of healthy fats
- Nuts and seeds
- Avocado
- Olives
- Avocado, coconut, extra virgin olive oil
Add herbs and spices
- Basil, rosemary, thyme
- Turmeric, cinnamon, paprika
Family-Friendly Alternatives
Navigating the challenges of fussy eaters while ensuring a balanced diet can be a source of frustration. Patience, creativity and meal prepping can help to achieve a balanced diet and the nutritional needs of all types of eaters. Our Fluidform meal plans are designed to be customisable and accessible for all eaters in the family, however sometimes we need a bit of extra support and guidance for young ones or those who follow a less adventurous diet.
Helpful Swaps For Fussy Eaters
Common ingredients who are not for everyone include tofu, seafood, eggs and legumes. Here are our recommendations for helpful swaps.
- Swap tofu and seafood for grilled chicken or a preferred lean protein source
- Turn eggs into an omelette, scramble or muffins. Add herbs and spices for extra flavour
- Swap legumes for lean beef mince
For those fussier eaters who prefer foods generally from a packet or disguised by sugar and salt, we recommend the following helpful swaps:
- Swap processed packaged snacks for homemade granola bars or bliss balls
- Swap breakfast cereal for porridge, chia pudding or bircher
- Swap white pasta for wholemeal, spelt, chickpea or pulse pasta
- Swap flavoured and sweetened yoghurt with greek yoghurt and honey
Lunchbox Hacks
Feeling uninspired when it comes to packing lunches? Are you curious to learn more about what nutrients your growing and learning children need to stay focused in the classroom? Are you struggling with balancing nutrient-dense foods with foods your children will actually eat? Our recommendation is to collaborate with your kids on choosing and creating recipes and snacks they will enjoy. When you can, involving them with the grocery shopping and preparation will make them more comfortable with nutrient-dense, healthy foods.
Meal preparation can go a long way in simplifying your lunchboxes. Here are some recipes we love to prepare on Sunday to fuel our kids during the week.
- Sticky date cookies: Using dates for natural sweetness these cookies are a great healthier sweet treat alternative. Full with fibre, protein and healthy fats.
- Kefir, Goji and Apple Bircher Museli: High in carbs, protein and healthy fats for sustained energy. Grated apples are a great way to add additional natural sweetness.
- Easy green lunch wraps: A great way to sneak in an extra serve of veg and customise lunch to individual taste buds.
FAQs
Who is this meal plan suitable for?
Everyone! This meal plan has a great variety of recipes that can be enjoyed by the entire family, including highly nutritious and balanced meals. Depending on your dietary restrictions will determine which recipes need to be adjusted to accommodate your requirements.
If you use Fluidform to compliment an additional training routine, are an athlete or require additional protein sources, we recommend referencing our high-protein swaps for ingredients and recipes to add additional protein to your meals. If you are cooking for a partner who requires additional protein, this is designed to provide you with guidance to minimise time in the kitchen and simplify your meals for everyone to enjoy.
Vegans and vegetarians can swap animal protein for tofu, beans, and tempeh. Dairy products can be swapped cashew cheese, coconut yoghurt and nut milks.
Can my kids follow this meal plan?
Yes! This meal plan offers flexibility and nourishment for everyone. Involving kids in meal planning and preparations can increase their willingness and excitement for trying new foods and developing healthy eating habits
Lunchbox swaps for allergies?
- Omit nut butters and swap for hemp and flax seeds for healthy fats
- Tofu and soy products can be substituted chicken and turkey mince
Can my husband follow this meal plan?
Yes! This plan provides a good foundation of protein, carbohydrates, and healthy fats. Adjustions can be made where needed based on activity level and specific dietary needs.
What if I don’t have access to quality seafood?
If you don’t have access to quality fresh seafood, frozen or tinned seafood can be used as well as swapping for an alternative protein option.
- Frozen Seafood: Frozen seafood, when properly handled, can be just as nutritious as fresh. Look for reputable brands and a quality source.
- Tinned Seafood: Tinned tuna, salmon, sardines, and mackerel are convenient and affordable sources of protein and omega-3s. Choose options packed in water or olive oil to minimise added sodium and unhealthy fats.
Alternative Protein Options: If seafood isn’t readily available, consider chicken or turkey, lean red meats, legumes, tofu or tempeh and eggs.
