What you eat throughout the day can play a big role in how you feel from morning to night. Building meals and snacks with nourishing ingredients can help you feel satisfied and give your body the fuel it needs throughout the day. Choosing nutrient-dense foods can help you get more out of the meals and snacks already in your routine, making it easier to feel good even on your busiest days.
Know What Makes a Meal Feel Satisfying
If you find yourself hungry an hour after eating, it might be time to rethink what’s on your plate. Aim for a mix of foods that bring different nutrients, flavors and textures to the table. Walnuts are a nutrient-dense option worth keeping in the rotation. A one-ounce serving provides 4g of protein, 2g of fiber, and 18g total fat with “healthy fats” including 2.5g of monounsaturated fat and 13g of polyunsaturated fat (of which is 2.5g plant-based omega-3 ALA) as well as 1.5g of saturated fat.
Explore more about the nutritional benefits of walnuts HERE.
Give Your Go-To Meals a Nutritional Upgrade
You don’t need a brand-new meal plan to eat well. Start with your go-to dishes and look for small ways to give them a boost. Add nuts or fruit to your morning oatmeal, pile extra veggies onto a sandwich or salad, or finish a favorite dinner with fresh herbs, seeds or walnuts for extra flavor and texture. Small additions can make a meaningful difference without creating more work.
Have a Plan for the Afternoon Slump
We all know the feeling: Lunch is a distant memory; dinner is still hours away and suddenly the snack drawer is calling. Instead of waiting until you’re ravenous, keep a few satisfying options within reach. Try fruit with a handful of walnuts, fresh veggies with hummus or ranch, or another snack you can easily pack before heading out the door. Your future self will thank you!
Build a Backup Plan for Busy Nights
There will always be nights when the dinner you had in mind suddenly sounds like entirely too much effort. Having a few backup meals can keep you from having to come up with Plan B when you’re already tired and hungry. Keep a few go-to meals in your rotation – like a grain bowl, quick pasta, loaded salad or breakfast-for-dinner – and keep the staple ingredients you need to make them at a moment’s notice. Some of our favorites include:
- Walnut and Date Veggie Grain Bowl
- Turkish-Inspired Pasta with Walnut Meat
- Creamy Walnut Green Goddess Sauce with Spoon Salad
Stock Your Kitchen for the Week Ahead
You don’t have to spend Sunday afternoon prepping every meal for the week. Simply keeping a few hardworking staples stocked can make everyday meals much easier to put together. Think frozen vegetables, grains, eggs, beans, sauces, fruit and other ingredients that can work across multiple meals. California walnuts are another versatile option to keep on hand for breakfasts, snacks and dinners. Store them in the refrigerator or freezer to help maintain freshness.
