In this New Year edition of Your Friday Five, we’re talking about the ONE strategy that consistently transforms my patients’ nutrition—and my own. Winter is here, the days are darker, and this is the time of year when energy dips and cravings rise. Instead of fighting it, let’s set you up to feel better from the inside out.
In today’s episode, I walk you through my simple “2 protein + 2 fiber” system that keeps your meals effortless, balanced, and ready when you need them—not after hunger hits. I share exactly how I prep my fridge, the card-stock list I keep posted, and the easy breakfast, lunch, dinner, and snack combos that make nutrition feel doable (even on your busiest weeks).
You’ll also hear how to grab my free “Prepared” PDF and the lentil red sauce (“Steve”) recipe, plus how to comment on social to get them sent straight to your DMs.
This episode is all about real-life support—not perfection. When you have go-to meals ready, you give yourself a fighting chance for better energy, better mood, and better consistency as you move into the year.
Links:
→ Note I miss-spoke on the episode and it's comment "sauce", not Steve, to get the red sauce recipe. Also not instead of ground beef I use a can of pre-cooked lentils. Comment “Sauce” on the this post to get the full PDF
→ Comment “Prepared” to get the ideas for the 2 protein and fiber concept
All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.
If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com
If you want to go deeper into the science of fat loss, muscle preservation, and what your body composition numbers actually mean, check out my course Body Composition Decoded, where I break it all down in a clear, practical way.
