Hi ,
Let’s talk about the one habit that makes healthy eating easier.
You’ve heard this many times: “You need to count calories to lose fat or eat better.”
But here’s the truth: most people don’t need more tracking. They need a simple habit that guides every meal.
THE COUNTING TRAP
Calorie counting can help some people.
But for many others, it leads to:
Feeling stressed around food
Giving up after a few days
Eating well only when they are “on plan”
Losing trust in hunger and fullness signals
So instead of building a diet around numbers, build it around one simple habit.
WHAT REALLY MATTERS
The habit that quietly fixes most diets is this:
Build each meal around a protein + a slow-release carb + plants.
Why this works for most people:
Protein helps you feel full for longer
Slow-release carbs give steady energy
Fibre from plants supports digestion and fullness
This combo makes it easier to eat well without tracking
This is not about cutting carbs.
We need carbs. Carbs are important for energy, training, mood and daily life.
The goal is to choose the kind that helps you feel good for longer.
PRACTICAL WIN: THE STEADY PLATE RULE
Use this simple structure:
1) Add a lean protein
2) Add a slow-release carb
3) Add at least one colour of plants
Easy examples:
Eggs + oats + berries
Greek yoghurt + fruit + a handful of nuts
Chicken + rice or potatoes + vegetables
Tuna + wholegrain toast + salad
Tofu + noodles or quinoa + stir-fry veg
Beans + sweet potato + mixed veg
Great slow-release carbs to rotate:
Oats
Potatoes or sweet potatoes
Rice (especially when paired with protein and veg)
Wholegrain bread
Quinoa
Lentils and beans
A simple way to check your plate:
A palm-sized portion of protein
A fist-sized portion of slow-release carbs
Half your plate from vegetables when you can
You don’t need perfect meals.
You just need this pattern most of the time.
BONUS: A SIMPLE WELLNESS BOOST
This habit works even better when your sleep and routine are steady.
Try this tiny routine:
Eat a balanced dinner with protein and slow-release carbs
Take a 10-minute easy walk after dinner
Aim to finish eating 2–3 hours before bed when you can
This can help:
Reduce late-night cravings
Support digestion
Improve sleep quality
Give you steadier energy the next day
Small, calm routines beat big, strict plans.
Got questions about easy protein options, smart carb choices, or family-friendly meals?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The “healthy” drink that quietly adds more sugar than you think.