Balancing your Plate with these Handy Tips
You don’t have to dread meal planning, there’s a light at the end of the tunnel, I promise! Once I became intentional on how to build my plate with all macros in mind, each meal became easier and easier! And so did my results!
Wait, pump the brakes.. What is a macro?
The word “macro” is short for macronutrient. Macros consist of:
Carbohydrates (yes, I gobble those babies up)
Fats (no, they won’t make you fat)
Proteins (vegan, too!)
A general rule of a well-balanced macro meal includes all 3 (carbs, fat, and protein..plus veggies!). These key macronutrients are incredibly important as they are the foundation nutrients of our food and the main source of energy for our bodies. Because they are so beneficial to optimal body function, I encourage my clients to consume their daily macros in the recommended ratios to crush their goals.
..Are you still sitting there asking yourself why macros matter?
Although everyone's macro goals are a little different based on you and your wellness goals, a typical split should be 45% carbs, 30% fat, 25% protein. But what does that LOOK like on your plate? Use this guide for simple balanced proportion planning, even when you are on the go!
Carbs: 1 cupped handful
Fats: 1 thumb size
Lean Protein: 1 palm size
Veggies: 1-2 fists
...And if you’re still hungry, fill up on more veggies!
Some additional HANDY measurements would be:
The palm of your hand = approximately 3oz of meat
Fingertip = around 1 teaspoon
Tip to the base of thumb = about 1 tablespoon
Front of closed fist = about ½ cup
Clenched fist = roughly 1 cup
TIP: Don’t overcomplicate it! Start with a protein source, and build out your plate from there! Plan items that you have on hand and start pairing based on the 3 macronutrients. Don’t forget that fiber though! It’s imperative for optimal digestion.
The beauty of knowing these approximate portion sizes is that you can conveniently put together meals in no time. And it’s a great start whether you are a beginner or hopping back into your health journey!
Did you know, protein keeps you feeling overall more satisfied? Yet many women struggle with their intake and consume a minimal daily amount which leads to so many other roadblocks in our journey. Ladies, listen to me… A proper PROTEIN intake will lead to less binge eating and will actually boost your metabolism!
Remember everything is hard until you do it. So, breathe. You just have to start. Plan those macro-based meals out, build those bomb-ass plates, set those goals. It’s just like riding a bike, girl. And when you want to take it to the next level, give me a shout. I’ll show you what your custom split should look like, how to track those babies, give you my easy tips on upping your protein and guide you towards added confidence, more energy, and sustainable results that make it all worth it.
If you are ready to learn these science-backed strategies NOW, join me in my upcoming round! Did I mention I provide my weekly meal plans for your convenience and success?! I know the journey frustrating, but I’ve taken the guesswork out of it. What do you have to lose?
FREE BEGINNER’S GUIDE TO COUNTING MACROS + Plus 5-DAY SAMPLE MEAL PLAN!
Learn how to turn your body into a fat-burning machine!