How to prepare a balanced plate 🧙‍♀️

Halloween is right around the corner, and while I won’t be giving out spell books, I will share some wizardry for building meals that actually work in real life. 🪄

One of my clients was struggling recently. Between long work days and late nights caring for her sick puppy, she didn’t have the time or brains to cook elaborate meals. She wanted something simple:

✅ Quick to put together

✅ Made with ingredients I already had on hand

✅ Really filling and nutritious

We pulled out .Nerd Fitness Balanced Plate. guide, which is a great framework, but when you are new, it can also feel like you are looking into a bubbling cauldron that asks. What do I add next?

So let’s break it down like a real witch’s brew…ahem, eat. 🧹

Step 1: Protein (the heart of the potion)

Start with your anchor: chicken, lentils, eggs, Greek yogurt, beans, etc.

Let’s start with protein because:

A) most of the people we work with are in the minimum protein requirements​​​​,

B) fills and helps muscle recovery/training 💪 .

Step 2: Fruit and vegetables (the color + texture)

Next, it’s time to add fruits and veggies to the beer.

In general, I try to combine this with whatever protein I chose in the first step, but use what you have available.

Hamburgers? Add pickles, lettuce, tomato, fruit on the side, etc.

Chicken fajitas? Pile on salsa, lettuce, peppers, onions, etc.

Lentils and beans? Roast a plate of vegetables to go alongside.

And this doesn’t have to be cool, either!

Frozen and canned fruits and vegetables are great options, especially in a pinch when you’re having a meal together!

We always have a few cans of green beans, frozen veggie mixes, and frozen fruit (wild blueberries are our favorite) on hand at our house.

Step 3: Starchy carbohydrates (the structure of the charm)

The potion really starts to come together when we add the starchy carbs!

Pasta, rice, potatoes, bread, tortillas, etc.

A portion size about ¼ to ⅓ of a dinner plate is the sweet spot for most people.

Note: I consider it a container of potatoes cooked in the microwave. 😂 My wife can give me a potato and just by feeling it, I can tell how long to put it in the microwave.

8 minutes is the general starting point for a medium-large potato.

If it’s smaller, start with 6 ½ to 7 minutes, and for the GIANT ones, you may need to go up to 10 minutes!

They are available to rent for parties where there are lots of microwaveable potatoes! 😜

Step 4: Fat and Flavor (the finishing touch)

And finally, the finishing touches: salsa, cheese, avocado, dressing, oil, nuts or seeds, etc.

This is the dollop that unites them. This is usually 1-2 tablespoons of oil/butter, a small handful of nuts or seeds, or about ½-1 full avocado, etc.

Note: You can find conversion charts for serving sizes of common ingredients .HERE..

– Do you want to try this? The next time you eat one of your meals, take a break and scroll through the potion steps:

And because I know real life is messy (kids, work, exhaustion, you name it), here are a few go to “potions” from my family when time and energy are at zero:

• Rotisserie Chicken + baked potato (microwave ~8 min, trust me) + green beans or steamable broccoli with butter on top.
• Eggs + fresh fruit + sauteed frozen spinach + toast + cheese sprinkles.
• Ground beef or turkey tacos + bagged salad + tortillas + salsa + shredded cheese.
• Wholemeal pasta + marinara in a jar + frozen meatballs + accompaniment of baked vegetables.
• Precooked grilled chicken strips + bagged salad kit + sourdough slice + olive oil fillet.

No magic required. Just a simple formula that you can cast over and over again.

You got this!

– Matt

PS I started collecting photos of meals that fit the concept of a “balanced plate”. Send me yours and I’ll put them all together in a package for everyone to share. 💪

PPS The video link in last week’s email was broken 😱 . Here is a. I fixed one..