Meal Building Templates: Create Balanced, Nourishing Meals Without Overthinking
½ plate non-starchy veg
Think leafy greens, broccoli, zucchini, peppers, tomatoes.
These add fiber, antioxidants, and volume without heaviness.
¼ plate protein
Like chicken, tofu, eggs, fish, Greek yogurt, lentils.
Protein supports muscle, metabolism, and fullness.
¼ plate complex carbs or starches
Such as sweet potato, brown rice, beans, or quinoa.
These provide long-lasting energy and support blood sugar stability.
1 serving of healthy fat
Like avocado, olive oil, tahini, nuts, or seeds.
Fats help with hormone health, brain function, and satisfaction.