If your meals feel chaotic, inconsistent, or you’re unsure how to eat for results without counting every calorie, this is for you. Let’s simplify.
Here’s a method that works for busy beginners and doesn’t require an app, a food scale, or giving up your favorite meals.
The Balanced Plate Formula
Each time you eat, try to include:
- A palm-sized portion of protein (chicken, fish, eggs, Greek yogurt, tofu, beans)
- A fist-sized portion of vegetables (broccoli, spinach, carrots, peppers)
- A cupped hand of carbs (rice, potatoes, fruit, oats)
- A thumb of healthy fats (olive oil, nuts, avocado)
Why It Works:
- Protein keeps you full and supports lean muscle
- Veggies add volume and nutrients
- Carbs fuel your workouts and brain
- Fats help hormones and satisfaction
Tips for Busy People:
- Cook once, eat twice: batch cook proteins and carbs
- Frozen veggies are just as good as fresh
- Choose 3 go-to meals and rotate them
Don’t let perfect be the enemy of done—simple and consistent wins