the easiest way to look at making a nutritious meal is to prioritize the following -

whole foods, fiber rich carbohydrates, lean proteins & healthy fats.

for whole foods, think veggies, fruits, legumes, grains, etc. try to avoid any processed food at all means. usually foods such as these are rich in healthy carbohydrates, which will provide your body with energy.

incorporating protein at every meal will ensure satiety and can aid in weight loss when one is in a caloric deficit, or promote healthy muscle growth in a surplus. my favorite lean protein sources include chicken breast, greek yogurt and eggs.

fats will help to slow the digestion process, preventing spikes in glucose and keep you satisfied for longer. healthy fats can also improve ones cholesterol and hormone levels. healthy fats include olive oil, avocado and nuts.

once you familiarize yourself with your favorite foods from these categories, you can easily throw together a satiating meal rich in nutrients.

pictured above — rigatoni tossed with sautéed zucchini, mushrooms, broccoli, grilled chicken & garlic olive oil. topped with parmesan cheese.