How to Build Better Meals Using the Foundational Four

Are your meals truly working for you?

Let’s be honest — so many women in their 40s and beyond are eating “healthy,” but still struggling with fatigue, cravings, mood swings, or stubborn weight. The problem isn’t your willpower or discipline… it’s often how your meals are built.

If your meals aren’t helping you:

✅ Stay full for hours
✅ Feel satisfied (not snacky an hour later)
✅ Fuel your activity and energy
✅ Support your hormone health and metabolism
✅ Move you closer to your goals...

Then it’s time for a simple shift in your approach. And that starts with the Foundational Four.

What Are the Foundational Four?
The Foundational Four are four key components that, when combined on your plate, help your body get the macronutrients and micronutrients it needs to function at its best:

Protein – helps with muscle maintenance, satiety, metabolism, and blood sugar balance

Healthy Fat – supports hormones, brain health, and long-lasting energy

Carbohydrates – fuel your body and your brain, especially when paired with fiber

Vegetables – provide fiber, vitamins, minerals, and antioxidants for detox, gut, and hormone support

When you include all four of these elements at every meal (yes, even snacks!), you create meals that are more effective, energizing, and satisfying.

What Does This Actually Look Like?
Here are a few real-life examples of meals built with the Foundational Four in mind:

🥣 Breakfast
Spinach & Mushroom Frittata + Toast with Butter

Protein & Fat: Eggs

Veggies: Spinach and mushrooms

Carbs & Fat: Toast with butter

🥗 Lunch
Big Salad with Grilled Chicken, Roasted Sweet Potatoes, and Balsamic Vinaigrette

Protein: Grilled chicken breast

Veggies: Lettuce, tomatoes, mushrooms, cucumbers

Carbs: Beets and sweet potatoes

Fat: Dressing

🥤 Snack
Smoothie with Protein Powder, Peanut Butter, Spinach, Banana, and Almond Milk

Protein: Protein powder

Fat: Peanut butter + almond milk

Veggies: Spinach

Carbs: Banana + a drizzle of honey

🍽 Dinner
Grilled Salmon, Brown Rice, and Roasted Broccoli

Protein & Fat: Salmon

Carbs: Brown rice

Veggies: Broccoli

Why This Works
Including the Foundational Four in every meal isn’t about being rigid — it’s about being intentional.

This simple method helps you:

Stabilize blood sugar (goodbye energy crashes and cravings)

Feel fuller longer (no more constant snacking)

Support hormones and metabolism naturally

Improve digestion, energy, and performance

Build sustainable, nutrient-dense meals without tracking every bite

Whether you're managing perimenopausal symptoms, looking to lose fat, or just want to feel more balanced and energized, this is a great place to start.

Ready to Simplify Your Meals?
If this sounds like something you want to try but you're not sure where to start, I’ve got you!

🎁 Download my free guide: Meals Made Simple
Inside, you’ll get practical tips and easy meal ideas that help you apply the Foundational Four to your everyday life.

👉 Click here to download the guide now.

Let’s build meals that actually support your body — so you can feel full, focused, and fueled for the life you want to live.