Having the skill and knowledge to build a macro-balanced plate is a valuable tool, regardless of what stage of your health journey you find yourself in. Whether you’re currently tracking all three macros, protein + fiber/calories, or have just launched with our new Habits program and aiming for those three balanced plates a day, this is a skill you will use daily, whether at home or at restaurants, or sharing meals with family and friends, and it will serve you well for the rest of your life if you practice it now! 

Summer Events Are Coming—Don’t Stress!

We’re coming up on summertime which often means weddings, graduations, celebrations and holiday barbecues– all situations that can sometimes be pretty challenging to our nutrition goals. With just a few simple guidelines, you can successfully navigate these events without stress! 

This cheat sheet is a fantastic visual to save to your phone as a quick reference!

Save This Macro Plate Cheat Sheet

How to Build Your Plate: Protein, Veggies, Carbs & Fats

Let’s talk about that plate!! For your protein, you’ll want to choose lean proteins such as ground meats that are 93% lean or better, pork loin/tenderloin, chicken breast, white fish/cod, lean steak, etc. For veggies, fill half of your plate- don’t hold back! Load it up with broccoli, asparagus, bell peppers, onions, zucchini, yellow squash, cauliflower…get those veggies in! Then add some carbs- about ¼ of your plate…that can look like a scoop of rice or mashed potatoes, a dinner roll, couscous, pasta. You don’t always have to add specific fats like butter or olive oil, because depending on your protein and carb sources, you may already have sufficient fats, but if you feel that your meal is pretty lean already, you can definitely add that in- think of fats as your condiments that you want to use sparingly, as a little goes a long way! 

Dividing Your Macros by Meal

If you’re tracking all three macros and trying to balance out your day in addition to building that balanced plate, it may help to mentally divide your macros into approximate thirds. Aim to allocate a third of each macro per meal so you don’t wind up with too much of any one macro at the end of the day.

For most people, this will usually look like somewhere around 30g of protein, 30-40g carbs and 10-15g fats with each meal. That will leave you some wiggle room for a snack or two in addition.

Real-Life Meal Ideas for Balanced Eating

You can do things like eggs/egg whites with toast, butter and jam for breakfast, or an omelet with lots of veggies. Lunch could be a low carb tortilla with lunch meat and cheese, stuffed with some salad greens. One of my favorite easy dinners is a pork tenderloin with mashed potatoes and a chopped salad kit, or rotisserie chicken with rice and roasted veggies.

Make It Easy with Batch Prep

Batch prepping foods is something I discuss frequently with my clients, and it makes it so simple to build your meals quickly while only having to cook once or twice a week. It is so easy to make a batch of pinto beans or black beans, a pot of rice, brown up some beef or turkey for taco meat, grill some chicken…then stock your fridge and freezer with fresh and frozen veggies to go along with your proteins and carbs. Last week, we grilled steak, chicken and corn for our Saturday meal, and I used those along with rice and mashed potatoes to build bowl meals all week- it was so easy! 

Use Krista’s Recipes to Stay on Track

Krista’s recipes are another way to set yourself up for success with that balanced plate. Her meals make a lot and are family-friendly! Add a side salad or roasted veggies and you’re done! 

Keep It Simple and Consistent

Remember– the basics aren’t always sexy, but they work! By keeping it simple and not overthinking it with complicated recipes and combinations, you make your goals achievable and doable even when you have busy days and weeks. It doesn’t have to be fancy to check the boxes and fuel your body in balance!