How to Build a Nourishing Meal That Works with Your Body

Creating a meal isn’t just about calories or nutrients — it’s about building something that feels good, tastes great, and helps your body thrive. Your meals will look different than your friend’s and can vary day to day.

Let’s work through the framework of building a satisfying and nourishing meal.

The Essentials of a Nourishing Meal

1. Begin With….What Sounds Good?
   • Craving something warm and cozy? Fresh and crunchy? Savory or sweet?
   • Listening to what you’re actually in the mood for helps connect you to your needs and increases satisfaction.
2. Protein for Strength & Satiety
   • Protein is not just beneficial after a workout to build and repair muscles and tissues - it is important to have throughout the day as it helps stabilize blood sugar and keeps you full longer.
   • Great options: eggs, chicken, tofu, beans, fish, Greek yogurt, cottage cheese
3. Color & Nutrients from Plants
   • Add at least one fruit or veggie — more if you can!
   • Different colors offer different nutrients. For example, reds (antioxidants), greens (fiber + folate), oranges (vitamin A), purples (anti-inflammatory compounds).
   • Research shows that eating a wide variety of plant foods (fruits, vegetables, legumes, whole grains, nuts and seeds) support better digestion, immune function, and long term disease prevention. More colors = more protective nutrients = more benefits.
4. The Satisfaction Factor
   • Include a flavor, texture, or ingredient that makes the meal complete for you — like a drizzle of dressing, crunchy seeds, melted cheese, or warm bread.
   • Enjoyment matters, and here’s why...

Why Enjoying Food Helps Digestion

When we enjoy our meals, our bodies respond better.

• Pleasure activates the parasympathetic nervous system (aka the “rest and digest” mode), helping your body to:
  • Release digestive enzymes which helps your body break down and absorb food
  • Move food smoothly through your digestive tract
  • Absorb nutrients more efficiently
• Positive Emotions = Better Digestive Function
  • Pleasure and satisfaction while eating have been shown to reduce gut inflammation, improve gut motility and reduce symptoms like bloating or constipation and possibly support a healthier gut microbiome.
  • Stress or guilt while eating can actually slow digestion, leading to bloating, indigestion, or discomfort.

Eating well doesn’t mean eating perfectly.
It means tuning in, balancing your plate, and finding joy in food that truly fuels you.

So take a breath. Savor your bites. Enjoy your food — your gut will thank you!

Mayer EA, Tillisch K. (2011). The brain-gut axis in stress and gastrointestinal disease. Gastroenterology.

Farzi A, et al. (2018). Microbiota–gut–brain communication in health and disease. Neurobiology of Stress.

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Two Recipes to Try This Month

Here are two simple, balanced recipes built using the essentials - with satisfaction and digestion in mind.

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Butter Bean Bruschetta

Servings: 2-4

Prep Time: 5-10 minutes

Cook Time: 20 minutes

Ingredients:

• 2 Tbsp avocado oil
• 1 sweet onion, chopped
• 4 cloves of garlic
• 2 cups cherry tomatoes, roughly mashed
• 1 can butter beans, drained and rinsed
• 1 tsp oregano
• 1 tsp italian seasoning
• 2 Tbsp cream cheese
• Fresh basil
• Toast and mini bell peppers for serving

Directions:

1. Heat avocado oil in large skillet over medium heat. Add onion and garlic. Sauté for 5 minutes.
2. Add 2 cups fresh cherry tomatoes oregano, and Italian seasoning. Cook down for 10 minutes medium to low heat.
3. Add butter beans and cook for 4 minutes.
4. Add 2 Tbsp cream cheese and remove from heat.
5. Top with fresh basil to garnish.
6. Serve on toast or mini bell peppers.

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Berry Bliss Bark

Servings: 12 dates

Prep Time: ~30-40 minutes

Ingredients:

• 12 medjool dates, pitted
• Pint raspberries, mashed
• 2/3 cup chocolate chips, melted
• 3 Tbsp peanut butter
• Optional Toppings: Raspberries and chocolate chips

Directions:

1. Line a baking sheet with parchment paper.
2. Open up your dates and lay in a flat layer.
3. Top with mashed raspberries.
4. Drizzle melted chocolate and peanut butter on top of raspberries.
5. Top with additional chocolate chips and raspberries, as desired.  
6. Chill until firm for 20-30 minutes.

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