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- A dietitian created a simple template that helps her build balanced but enjoyable meals.
- Hailey Gorski anchors her meals in satiating protein and micronutrient-packed fiber.
- She focuses on what she can add to her plate rather than what she can remove.
Hailey Gorski has a simple rule for making delicious meals that fit her nutrition goals: PPP, or produce, protein, portion.
The 28-year-old dietitian based in Los Angeles anchors her meals in protein, to help her feel full, and nutrient and fiber-packed produce, such as veggies and beans.
To portion her food, she takes a plate and fills about half with produce, about a quarter with protein, and high fibre carbs and maybe some healthy fats for the remainder, she said. PPP can be applied to any meal.
"That's kind of how I visualize my plate and then I reverse engineer my meals from that," Gorski told Business Insider.
She developed the simple template to help her clients who want to lose weight, because she noticed they would often fall into the trap of adopting an all-or-nothing mindset, which was tripping them up.
Clients thought "either I'm super healthy and I'm eating at home, or I'm dining out and eating fast food and junk food and more convenience foods, and I'm being 'unhealthy,'" Gorksi said.
"When you give people a template 'produce, protein portion,' it makes it a lot easier to find healthy options that align with your goals," she said.
Following this template helped Gorski lose 20 pounds in 2016, without cutting out her favorite foods.
"What's great about it is it helps you build the plate, but also helps you shift from the deprivation to the abundance mindset," Gorski said.
When it comes to weight loss, eating balanced, nutritious meals that don't feel restrictive is crucial to long-term success, she said.
PPP rule-approved meals Gorski eats on repeat:
High-fiber, high-protein pasta
- High fiber pasta (portion)
- Ground beef in marinara sauce (protein)
- Three different frozen vegetables added into the sauce (produce)
Low-lift wraps
- High-fiber tortilla wrap (portion)
- Turkey slices (protein)
- Guacamole and arugula (produce)
Grain bowls
- Grilled chicken (protein)
- Tomato, cucumber, red onion salad (produce)
- Wholegrain pita, hummus, olives (portion)
