Satisfying Meal Ideas, Not Meal Rules

The following meal ideas are meant to be used as inspiration, but of course, only you know what is satisfying for you. As an intuitive eater, you are the expert of your body, not me. I encourage you to use these ideas as a guide to help inspire you to explore what food combinations make satisfying meals for you.

For each meal, I discuss the gentle nutrition components. In general, for a meal or snack to be satisfying it will contain a combination of carbohydrates, protein, fat, and fiber. Importantly, not every meal has to include all these components. There still are no food rules, and that’s not changing- I promise you. Some nights you might be craving just plain mac ‘n cheese without the broccoli, for example, and that’s a perfectly valid meal! The key is understanding that this meal might not keep you feeling full and satisfied for very long (which is a totally neutral thing– just means you’ll likely need to eat again sooner). In *most* cases, for a meal to feel satisfying and to optimize your energy levels, you’ll want to consider including carbs, protein, fat, and fiber.

And remember, your meals don’t have to be fancy, instagram-worthy masterpieces to be valid. There is nothing wrong with using frozen foods or prepared items in your meals. The most important consideration is having accessible and realistic components on hand so making food for yourself is attainable, not daunting.

1. Sweet potato gnocchi with sautéed spinach, chicken sausage, and grated parmesan

Cook the gnocchi according to the instructions on the back of the bag, sauté some spinach with chicken sausage, and finish with some grated parm cheese. From a gentle nutrition POV, this meal hits all of the macronutrients to keep you feeling energized and satisfied. The sweet potato is a great source of carbs, the chicken sausage provides protein and fat, the parm provides fat, and the spinach offers fiber. Plus, the sweetness from the sweet potato gnocchi contrasts perfectly with the savory flavor of the chicken sausage and parmesan which I personally find very satisfying.

2. Spaghetti, meatballs, green beans

This classic combo is quick, delicious, comforting, and incredibly satisfying. As an Intuitive Eater, you get to ask yourself what you could add to any given meal to increase the satisfaction factor. In this case, the green beans add a fresh flavor that contrasts with the rich spaghetti and meatballs to make this meal more satisfying (you could choose any other veggie that you feel called to here instead). From a Gentle Nutrition perspective, this meal has a mix of carbs from the pasta, protein and fat from the meatballs, and fiber from the tomato sauce and green beans. For an added source of fat and flavor, parmesan cheese is a great topping option for this meal.

3. Soyaki tofu with rice and broccoli

Sart by wrapping your tofu in a clean dish towel and placing it underneath something heavy to drain for about 30 minutes. This helps to release some of the moisture from the tofu so it can become crispier while cooking. Fry the tofu in a pan with some oil until it’s golden brown on both sides then add the sauce until it thickens in the pan, coating the tofu. Cook broccoli via your preferred method (steam, roast, sauté). Microwave the rice, top it with the tofu, broccoli, and extra sauce if you choose. From a gentle nutrition perspective, this meal offers protein from the tofu, carbs from the rice, fiber from the broccoli, and a little fat from the sauce. This meal is relatively low in fat which could result in lower satisfaction- to increase the fat content, you might consider adding some avocado or perhaps some butter mixed in the rice.

4. Frozen pizza & salad

As an Intuitive Eater, you may choose to enjoy pizza on its own, or complement the rich flavors of the pizza with a crunchy, crisp salad. Remember, Intuitive Eating is all about adding foods to increase the satisfaction of your eating experience. This is a super simple meal including all the macronutrients: the pizza has carbs from the crust, protein and fat from the cheese, and the salad offers fiber from the greens.Throw the pizza in the oven, mix the salad up in a bowl, and you’re done! Easiest meal ever.

5. Goat cheese sun-dried tomato ravioli with arugula

Pre-made ravioli is the perfect simple dish to add into your weeknight dinner rotation. There’s so many flavors to choose from, and it’s easy to incorporate fun add-ins to increase the satisfaction factor of your meal. Here, I spruced up this goat cheese and sun-dried tomato ravioli with arugula, goat cheese, and extra sun-dried tomatoes. Considering the elements of Gentle Nutrition, this meal offers carbs from the ravioli, protein and fat from the cheese, and fiber from the arugula and tomatoes. The arugula also adds a nice freshness that contrasts nicely with the rich and creamy ravioli flavors.

6. Burgers

Contrary to diet culture’s claims about burgers being “junk food” or a “cheat meal,” a burger can actually be an excellent, optimized meal! Part of learning to eat intuitively is removing the moral value from food- a burger is not morally inferior to a salad. Both foods provide your body with a variety of micro and macronutrients. From a gentle nutrition perspective, this meal includes carbs from the bun, protein from the burger, fat from the cheese, and fiber from the veggies on the burger. Option to add some fries or a salad on the side, depending on what your body is craving.

7. Mac and cheese, broccoli, chicken sausage

This might come as a surprise, but there is quite literally nothing wrong with enjoying boxed mac and cheese. I personally enjoy this mac and cheese with some broccoli and chicken sausage to complement the cheesy flavor and add some extra protein and fiber. From a Gentle Nutrition point of view, the broccoli adds some fiber and the chicken sausage adds some protein and fat, which gives this meal some more staying power, meaning it will keep you fuller and energized for longer.

8. Mandarin orange chicken, rice, & broccoli

When I used to work at TJ’s, this Mandarin Orange Chicken was one of the best selling items and I definitely understand why. It’s so simple to make and tastes near restaurant quality in my opinion. The chicken (protein) goes perfectly with the rice (carbs) and broccoli (fiber) for an optimized eating experience. Plus, there is some fat from from oils used in the chicken dish which add more staying power and therefore satisfaction to this meal.

9. Chicken shawarma pitas with veggies

Pre-marinated chicken often comes with easy cooking instructions and it’s already perfectly seasoned, which keeps things simple. Sometimes, it can feel intimidating to cook meat at home, so products like this chicken shawarma are a great stepping stone. The chicken shawarma is delicious served in a pita pocket with toppings of your choice. Some of my favorite include: tzatziki sauce, feta cheese, olives, fresh veggies, and tahini. All of the flavors and textures come together beautifully in this meal, and it hits on all of the macronutrients to keep you satisfied. From a gentle nutrition standpoint, this meal is optimized because it includes carbs (the pita), protein (the chicken), fat (the tahini, feta, olives) and fiber (the fresh veggies).

10. Burritos with chips and salsa

Although the bean and cheese burrito is an optimized meal on its own with protein and fiber (from the beans), fat (from the cheese), and carbs (from the tortilla), the chips and salsa can help make this meal feel more satisfying as they add different flavors and textures. Sometimes a meal is optimized from a gentle nutrition standpoint but it’s not actually satisfying until you add something more. When you disregard your satisfaction, you’ll likely leave your eating experience searching for something more, even if you’re full. This is why it can be so helpful to ask yourself: what can I add to this meal to increase my satisfaction?

11. Spinach, egg, and cheese quesadillas

Scramble or fry some eggs, sprinkle cheese on a tortilla, add the eggs and some spinach then seal it all up with another tortilla. Add some oil to a pan and crisp the tortilla on both sides, heating the inside components. Top with hot sauce if you chose and enjoy one of my favorite go-to meals! From a gentle nutrition standpoint, this meal has carbs from the tortilla, protein from the egg and cheese, fat from the cheese and oil, and fiber from the spinach. These save really well in some tinfoil in the fridge if you want to make ahead or store your leftovers.

12. Pesto pasta salad with tomato, mozzarella, and basil

This has been one of my favorite summer dinners for years! All you do is cook some pasta of your choice, add in a generous dollop of pesto, some chopped fresh tomatoes, a little fresh basil if you’d like, and some sliced mozzarella. I also love adding a drizzle of balsamic glaze or a little bit of arugula to complement the fresh and savory flavors of this meal. From a Gentle Nutrition perspective, the pasta offers carbs, the tomatoes offer fiber, the pesto offers fat, and the mozzarella offers protein. Frozen shrimp could be an easy way to add some more protein to this dish, if you’d like.

13. Apple prosciutto grilled cheese with side salad

This meal feels very gourmet but it actually only takes 10 minutes to prepare, which makes it ideal for a quick lunch or weeknight meal. Simply spread butter on your sourdough, add some sliced apples, cheddar cheese, and prosciutto, and cook until golden brown. I love pairing this comforting, rich grilled cheese with a fresh arugula salad for a contrasting flavor combo.This sweet and savory meal is incredibly satisfying because it offers protein and fat from the cheese and prosciutto, carbs from the bread and apple, and fiber from the apple and side salad.

14. Easy chickpea tikka masala

This is an especially comforting meal on a chilly day. All I do is add the simmer sauce to a saucepan with a bit of coconut cream, a can of chickpeas, and a bag of frozen veggies. Once it starts to lightly bubble, I serve it over microwaved jasmine rice. I love keeping frozen veggies on hand because they’re inexpensive and you don’t have to worry about them going bad. From a gentle nutrition perspective, this meal offers carbs from the rice, fat from the coconut cream and sauce, protein from the chickpeas, and fiber from the chickpeas and veggies.

15. Soy Sauce Noodle Stir Fry

Start by heating a pan over medium heat with a bit of oil. Add your tofu and bell pepper, making sure to cut them into similar sizes so they cook evenly. Let them cook for a few minutes, stirring occasionally, until the tofu turns golden and the peppers soften slightly. Then add the Thai wheat noodles to the pan and toss until they separate and warm through. Turn off the heat and drizzle in some soy sauce to taste. Stir everything together, letting the flavors combine. Turn the heat back to low for another two minutes, allowing the sauce to absorb before plating your stir-fry. This simple and flavorful dish provides a balance of nutrients: protein from the tofu, fiber and vitamins from the bell pepper, and energizing carbohydrates from the noodles. This meal is relatively low in fat which can result in less satisfaction in some cases. Some options to bump up the fat content could be: adding a scoop of peanut butter for a creamy sauce experience or topping the dish with roasted nuts. The combination of salty, chewy, and crisp textures makes for an incredibly satisfying experience.

Wrap-up

Remember, eating well doesn’t have to be complicated, time-consuming, or expensive. These Trader Joe’s meal ideas are here to serve as inspiration, but ultimately, the best meals are the ones that work for you—the ones that fit your cravings, schedule, and energy needs.

Whether you’re throwing together a balanced plate or just enjoying a simple comfort meal, know that all meals are valid. Food is meant to nourish and satisfy, not stress you out. So, keep it simple, keep it realistic, and most importantly, keep honoring your hunger in a way that feels good for you! 

Want to go even deeper with this work? Enroll in our mini-course, Aligned Nutrition, to learn digestible, non-diety nutrition science that you can apply to nourish your body from a place of care, not self-control.