When you are at home, eating your well-planned out meal that you prepped, and are smiling because you’re like DAMN I’ve GOT THIS…but then you go out, and your mind either goes blank or spirals about what the heck to do with this menu…then let’s talk.

Because HOPEFULLY you are not just eating your prepped meals for every meal every day, every week for all of eternity. The goal of a health journey is not to become a homebody who only eats out of tupperware - it’s to have a better understanding of how to create balanced nutrition no matter where you are. At home, a friends house, a restaurant, etc…without the stress, without the spiraling…but with confidence.

(This can also be a great way to approach meals if you are taking a break from macro tracking - to still be sure you are prioritizing a healthy balance of all three macros in your meals)

So let’s talk about what a balanced plate can look like.

PROTEIN

This is where we want to START planning the meal. What is your protein? Plan this out so that you are filling at least ¼ of your plate with protein.

Things like: Chicken, beef, pork, seafood, tofu, and seitan.

Prioritizing protein is so important since it is imperative for muscle, cell and tissue growth & repair. Protein can also help you feel fuller, longer which can help you manage hunger throughout the day.

CARBOHYDRATES

Carbohydrates are your body’s most easily accessible source of energy - so about ¼ of your plate can be dedicated to carbs. Things like: potatoes, rice, quinoa, squash, lentils, beans, pasta, whole wheat bread, fresh fruit, oats, etc.

VEGGIES

Technically, veggies will still be a predominantly carb source, BUT we do want to make sure we are dedicating about 1/2 of your plate with vegetables. Veggies are an incredible source of micronutrients (vitamins & minerals) which are a huge part in helping with FEELING your best - improves energy, sleep, cognitive function, reproductive and endocrine systems. This is ALSO one of the most neglected parts of the plate for most people.

WHERE ARE THE FATS?

When we are planning meals out like this we often don’t need to have a specific part of our plate dedicated to fats, as we are LIKELY getting trace fats in your protein, in the oils and butters used for cooking, sauces and salad dressings, etc. So while fats are important, they are also what makes your food DELICIOUS…so if you are eating yummy food - the fat is likely there (even if you don’t SEE it as a portion of your plate).

what does this look like?

OKAY, but what does it look like on a plate?

While this may not hit your SPECIFIC goals, it IS a great approach to either start your journey with creating healthier food choices.

Apply for 1:1 Coaching

If you have specific weight loss, fat loss, body composition, performance-based goals, apply for 1:1 coaching where we can talk about how to customize a specific plan for YOU with added support from a coach!

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