If you follow me on Instagram (@caitlyn_tate), you may have seen me post meals that are PHFF. PHFF just means a meal that has substantial protein, fiber, and healthy fat.

 I first saw this on a nutritionist's Instagram I follow- Megan Kober (@thenutritionaddiction and @themetabolismmakeover). For more info on PHFF, follow her and the Metabolism Makeover!

So why PHFF? It's not a diet, it's a simple way to design your plate in a way that will help keep you fuller longer, increase your metabolism in the long run, and balance your blood sugar. It's the balanced blood sugar for me!

Sure, you could probably grab some pretty good nutrition from a shake, but I love this because it really teaches you "how to fish". Instead of being left to wonder how well your meal is fueling you or being confused whenever you do run to the grocery store, it gives you an outline of how to put together a healthy meal at home, at a restaurant, or as an on-the-go snack without the stress. 

Here are the ballpark estimates of what I try to go for in each meal: 

Protein: 20-30 grams

Healthy fat: 10-30 grams

Fiber: 5-15 grams

I've put together a little grocery list cheat-sheet to make it easier to find great options in each category. This list is not exhaustive, just a great starting point!

Protein:

chicken

salmon

tuna

eggs

chicken sausage

turkey bacon

ground beef

steak

Banza pasta (made from chickpeas)

Healthy Fat:

avocado oil

goat cheese

cheese that is not super processed

nut butter

avocado

olives/olive oil

Fiber- (fun fact: fiber can only come from plants! think green + berries)

broccoli

arugula/spinach/kale

berries

chia seeds

quinoa

sweet potatoes

apple

brussel sprouts

avocado

Now that you've got a grocery list, here are a couple of examples of meals/snacks that all are PHFF. The possibilities are endless!

PHFF meal + snack ideas

1. Protein: scrambled eggs Fiber: Sauteed greens Healthy Fat: goat cheese and avocado oil

2. Protein: Eggs and chicken sausage Fiber: greens and avocado Healthy Fat: avocado

3. Protein: salame and jamon iberico (essentially charcuterie essentials) Fiber: blueberries Healthy Fat: pepperjack cheese

4. Protein: smoked salmon Fiber: Simple Mills crackers, chia seeds (add a handful of berries here for more fiber) Healthy fat: goat cheese cream cheese

If you find this helpful or have any questions, please leave a comment or reach out! 

xx cococait