You’ve probably heard the advice: “Eat your veggies first.” But how you eat them—and when—makes a huge difference. That’s the power of meal sequencing.
Meal sequencing is a simple but powerful strategy where you eat foods in a specific order to help with satiety, digestion, and blood sugar regulation. And in my daily routine, it’s become a game-changer for portion control, meal satisfaction, and food waste.
So, what’s my go-to move?
I start every major meal with The Big Salad.
🥗 What is Meal Sequencing?
Meal sequencing is all about what you eat first. The idea is to eat fiber-rich veggies, followed by lean protein, and then carbs or starches if you’re still hungry. This order can slow down blood sugar spikes, improve digestion, and help you feel fuller, faster.
It’s not a diet. It’s a flow. A mental shift. And one that doesn’t involve cutting anything out — just starting smart.
🥒 My #1 Sequencing Hack: Eat The Big Salad First
When I eat out or meal prep at home, I always begin with a huge, hydrating salad. Think crunchy cucumbers, juicy cherry tomatoes, some leafy greens like arugula, and a sprinkle of hemp seeds or grilled chicken for protein.
By the time I finish this, I’m so satisfied that I usually eat 30–50% less of the entrée.
Bonus: I end up saving my leftovers for the next day = less work and more balance.
🍽️ DAOFitLife Signature: The Big Rainbow Salad (Pre-Meal Game Changer)
Here’s what goes in my “Big Salad” bowl — as shown above:
🥗 Ingredients:
- 1 cup arugula or baby spinach (greens base)
- ½ cup cucumber slices
- ½ cup cherry tomatoes, halved
- ¼ cup mini bell peppers, thinly sliced
- 1–2 tbsp hemp seeds (for healthy fats and texture)
- 4–6 oz grilled chicken breast (optional for extra protein)
- Splash of balsamic vinegar or lemon juice
- Optional: pinch of sea salt, black pepper, or Italian seasoning
🕒 Prep time: 5–7 minutes
🌈 Vibe: Fresh. Crunchy. Light. Filling. A total win.
✨ Why It Works
✅ High-volume, low-calorie: You fill up on fiber and water from veggies before your main course.
✅ Protein + fiber = satiety: Adding lean protein helps regulate hunger hormones like ghrelin.
✅ Stops post-meal regret: You’re less likely to overeat pasta, rice, or bread after a big, nourishing bowl.
✅ Glucose friendly: Sequencing this way can flatten blood sugar spikes, especially for those sensitive to carbs.
🔄 How to Build the Habit
- Make it visual: Put the salad on a pretty plate or in a big white bowl (like mine above).
- Pre-log it: If you track food, log your salad before your meal. Mental commitment helps.
- Start while you’re prepping: Snack on the salad as you finish cooking the rest of your meal.
- Batch prep: Chop veggies ahead and keep in glass containers for grab-and-go bowls.
🥡 Final Takeaway
Meal sequencing isn’t restrictive—it’s freeing. You don’t have to say no to pasta, bread, or dessert. Just say yes to structure. And start with the bowl that brings balance to your whole plate.
When in doubt?
Eat the Big Salad first.
