14/05/2026
A FOOD SHOP METHOD TO STOP OVERCOMPLICATING HEALTHY EATING 🛒✨
In an ideal world?
You sit down every Sunday, plan your meals for the next 3–4 days and buy exactly what you need.
But real life is busy. Sometimes you are tired, rushing, overwhelmed or simply don’t have the brain space for detailed meal planning.
That’s where the “3–5 method” comes in 👇
Instead of buying random foods and hoping meals magically appear…
you shop by MACRO categories:
🥖 3–5 CARBS
🍗 3–5 PROTEINS
🥑 3–5 HEALTHY FATS
🥦 3–5 VEG & FRUIT (your fibre)
And that’s it.
Then during the week you simply build meals by combining:
→ 1 protein
→ 1 carb
→ fibre/veg
→ a fat source
Done. Balanced meal. Minimal stress.
More active or extra hungry?
Increase the protein/carbs slightly or combine 2 options together.
Less hungry? Keep portions smaller.
The BIG skill here is learning what foods actually are nutritionally đź‘€
“But Tatiana… I don’t know what counts as a carb or a fat!”
Honestly? Read food labels and use tools around you. Even ChatGPT can help.
Quick trick:
The highest macro number per 100g usually tells you what that food mostly is.
Example:
Seeds contain protein, fibre AND fats… but fats are usually the dominant macro overall → so nutritionally we mainly treat them as a fat source.
Same with foods like:
• Greek yogurt = mostly protein
• Pasta/rice/bread = mostly carbs
• Avocado/nuts/oils = mostly fats
It does NOT need to be perfect.
The goal is reducing decision fatigue and making balanced eating feel automatic instead of overwhelming.
Simple structure > chasing perfection every time 🤍
