How to Build a Meal That Fuels Your Body – The Vango Wellness Way
Food is fuel, and the way you build your meals directly impacts your energy, mood, digestion, and overall health. A well-balanced meal isn’t about restriction or diet trends—it’s about nutrient-dense, whole foods that nourish and sustain you.
Whether you’re looking to enhance energy, support muscle recovery, improve digestion, loose weight or balance hormones, here’s how to build a meal the Vango Wellness way.
1️⃣ High-Quality Protein: The Foundation for Strength and Satiety
Protein is essential for muscle repair, hormone production, immune function, and keeping you full. It provides the amino acids your body needs to recover, build strength, and maintain stable blood sugar levels.
💪 Best Protein Sources:
✅ Wild-caught salmon – Rich in omega-3s for inflammation control.
✅ Pasture raised eggs – A perfect source of bioavailable protein and brain-boosting choline.
✅ Grass-fed beef – Higher in omega-3s and antioxidants than conventionally raised beef.
✅ Organic Tempeh – A fermented plant-based protein loaded with probiotics for gut health.
✅ Lentils – A powerhouse of plant protein and fiber, great for digestion and heart health.
🔹 Vango Wellness Tip: Aim to include a protein source in every meal to keep your energy steady and your body supported.
2️⃣ Healthy Fats: Brain, Hormone, and Cell Health Support
Fats are crucial for brain function, hormone production, and cell integrity. Healthy fats help regulate inflammation, keep skin glowing, and enhance nutrient absorption (especially fat-soluble vitamins like A, D, E, and K).
🥑 Best Healthy Fat Sources:
✅ Extra virgin olive oil – A Mediterranean diet staple, full of antioxidants.
✅ Avocado – Loaded with heart-healthy monounsaturated fats and fiber.
✅ Walnuts – High in omega-3s, great for brain health and reducing inflammation.
✅ Flaxseeds – A fantastic plant-based omega-3 source, great for digestion.
✅ Fatty fish (like mackerel & sardines) – Supports cognitive function and reduces oxidative stress.
🔹 Vango Wellness Tip: Swap processed seed oils (like canola or soybean oil) for natural sources like olive oil, coconut oil, or grass-fed butter.
3️⃣ Fiber & Micronutrient-Rich Vegetables: The Key to Gut & Immune Health
Vegetables are the real superfoods, packed with vitamins, minerals, antioxidants, and fiber to support digestion, reduce inflammation, and keep your immune system strong.
🥦 Best Fiber & Nutrient-Dense Vegetables:
✅ Leafy greens (kale, spinach, arugula) – Detoxifying and rich in folate for cell function.
✅ Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) – Support hormone balance and liver detoxification.
✅ Bell peppers – High in vitamin C for immune support and skin health.
✅ Mushrooms – Powerful adaptogens that boost immunity and gut health.
🔹 Vango Wellness Tip: Eat the rainbow! Different-colored veggies provide a variety of phytonutrients essential for long-term health.
4️⃣ Complex Carbohydrates: Your Body’s Energy Source
Carbohydrates are often demonized, but the truth is—you need them for energy, recovery, and gut health. The key is choosing complex, fiber-rich carbs that provide sustained energy and avoid blood sugar crashes.
🍚 Best Complex Carbohydrate Sources:
✅ Quinoa – A complete plant-based protein packed with fiber and magnesium.
✅ Sweet potatoes – A nutrient-dense starch rich in vitamin A for skin and immune health.
✅ Sprouted whole grains (buckwheat, sourdough, oats) – Easier to digest and higher in nutrients than refined grains.
✅ Legumes (chickpeas, black beans, lentils) – A combination of protein, fiber, and slow-digesting carbs for long-lasting energy.
🔹 Vango Wellness Tip: Carbs should complement your activity level—higher-intensity training days may require more, while lower-activity days may need less.
5️⃣ The Vango Wellness Approach: Nutrient Diversity & Food Rotation
The key to optimal wellness is nutrient diversity. Instead of eating the same foods every day, rotate your protein, fats, vegetables, and carbs to maximize nutrient intake and support gut health.
💡 Why food rotation matters:
✅ Reduces food intolerances – Overconsumption of the same foods can lead to sensitivities.
✅ Supports gut microbiome diversity – A variety of fibers feeds different strains of beneficial bacteria.
✅ Ensures a full spectrum of vitamins and minerals – Different foods provide different nutrients essential for overall health.
🔹 Vango Wellness Tip: Try weekly grocery swaps—if you had quinoa last week, go for buckwheat this week; if you ate salmon on Monday, try tempeh on Thursday. Small changes make a big impact!
The Vango Wellness Balanced Meal Formula
When building your plate, an uncomplicated way to build your plate is to aim for:
🥩 25-30% Plate Protein – For muscle repair and satiety.
🥑 10-15% Plate Healthy Fats – For brain function and hormone health.
🥦 35-40% Plate Non-Starchy Veggies – For fiber, gut health, and antioxidants.
🍚 25-30% Complex Carbs – For sustained energy.
✅ Example Meal:
🥩 Grilled wild-caught salmon with a side of roasted Brussels sprouts and quinoa cooked with olive oil & walnuts.
🥑 Breakfast Example:
🍳 Scrambled pasture raised eggs with spinach, avocado, and a side of sprouted whole-grain sourdough toast.
🔹 Vango Wellness Tip: Your nutrient needs aren’t one-size-fits-all! Adjust your protein, carbs, and fats based on your energy levels, activity, and wellness goals. Want personalized guidance? Scroll down to schedule a FREE consult today!
Final Thoughts: Build a Meal That Fuels You
I don’t believe in restrictive eating (not to be confused with caloric deficit for weight loss)—I believe in balance, quality, and sustainability. Food is meant to nourish, energize, and support your long-term well-being.
By following these principles, you’ll create satisfying, nutrient-dense meals that fuel your body, support digestion, and promote overall health.
💡 Remember: Consistency over perfection—start with small shifts, experiment with new foods, and enjoy the process of fueling your body the right way.
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Your healthiest, most vibrant life starts with the choices you make today!