My Client’s Weekly Prep - Part 2: How She Builds Every Meal
If you read my last post about my 54-year-old client who has kept 25 pounds off for 5 years, here is part 2.
Prepping components was in part 1.
Part 2 is about what to do with them when you are standing in your kitchen and starving.
This bowl builder method is not a recipe. It is a decision-making shortcut.
Why bowls just work
Bowls are flexible, fast, and forgiving. You can make 30 different meals out of the same 6 ingredients and still feel like you have variety, because you do.
Also, bowls are portable. Meaning: they are perfect on the go.
The Bowl Builder Method
Step 1: Protein
This is your anchor. This is what keeps you full. What builds muscle.
Goal: 30-40g
Options:
ground turkey
ground chicken
ground beef
chicken thighs
chicken breast
eggs
Step 2: Fiber
This is your base. Gives you volume. Also helps keep you full.
Goal: 1 serving, typically 1-2 cups
Options:
squash
zucchini
peppers
broccoli
cauliflower
green beans
spinach
coleslaw mix (raw like a salad, or sautéed)
cabbage
Step 3: Fat
This is your satisfaction + staying power.
Goal: 1 serving, typically 2 tbsp
Options:
avocado
simple dressing (extra virgin olive oil, salt, pepper, lemon)
cheese
nonfat Greek yogurt or cottage cheese (creamy + extra protein)
tahini
chia seeds
flaxseeds
hemp seeds
sunflower seeds
pumpkin seeds
Important: fat is not “bad.” But “fat plus no protein” is how people accidentally eat a meal that does not keep t’t keep them full.
Step 4: Carb
This is not your villain. Carbs help with energy if consumed mindfully.
Goal: 1 serving
Options:
sweet potatoes
low carb pasta
rice
beans
potatoes
Step 5: Extras for fun, crunch & flavor
This makes the whole thing feel elevated.
Options:
pickled onions
sauerkraut
pickles
jalapeños
salsa
hot sauce
herbs
Two bowl templates you can steal today
The Taco Bowl
Protein: ground turkey with taco seasoning
Fiber: sautéed peppers + zucchini
Fat: salsa + Greek yogurt (or guac)
Carb: black beans
Fun: pickled onions
The BBQ Chicken Bowl
Protein: chicken thighs
Fiber: broccoli
Fat: sugar-free BBQ sauce + a little cheese
Carb: sweet potato
Fun: pickles
The fat loss rule of thumb I want you to remember
If your meal does not include protein and fiber, it will not keep you full.
And if you are not full, you will not be consistent.
And if you are not consistent, the plan is just content. Not results.
The MKH Bowl Challenge
For the next 7 days:
Pick 2 proteins
Pick 2 fiber bases
Pick 2 fat options
Pick 1 carb
That is your week.
You are going to eat the same ingredients, mixed differently, and watch how much easier it is to stay on track when you are not reinventing food every day.
If you want, comment with your 2 proteins and your biggest “danger time” during the day, and I will give you more bowl combos that match your preferences and keep protein and fiber high.
And if you are reading this thinking, “I need someone to help me set this up so I stop winging it,” that is literally what MKH coaching is for. Comment below and let’s get to work!
Less decisions. More consistency. Real results.
– Mailoha
