How to Wrap Balanced Plate 🧙♀️

Halloween is just around the corner, and until I will teach any spelling books, I will Share some sorcery for building meals that actually work in real life. 🪄

One of my clients recently fought. Between long working days and late night worries for her ill puppy, she did not have time or brain for cooking complex meals. She wanted something simple:

✅ quickly compose together

✅ made with ingredients that already had on hand

✅ actually filling and nutritious

We got out of ​NERD FITNESS BALANCED PLATE​ Guide, which is a great frame, but when you are brand new, it can still feel like staring at the bubbles that are What should I add next?

Well, let’s break it like a real witch … Err, a meal. 🧹

1. Step: Protein (Cezra beverage)

Start with your anchor: Chicken, lying, eggs, Greek yogurt, beans, etc.

We start with proteins because:

A) Most people we work with is on low protein requirements,

B) Charging and helps build recovery / muscle 💪.

Step 2: Fruits and vegetables (color + texture)

Then it’s time to add fruit and vegetables to beer.

Overall, I try to remember with what I chose in the list in the census, but I use everything you have available.

Hamburger? Add cucumbers, lettuce, tomato, fruit fruit, etc.

Fajita chicken? Crowd on salsa, greenery salad, peppers, port etc.

Lentils & Beans? Baked tray vegetables to go along with.

And that doesn’t have to be fresh!

Frozen and preserved fruits and vegetables are excellent options, especially in the finger when you throw a meal together!

We always have several cans of green beans, frozen vegetables, and frozen fruit (wild blueberries are our favorite) in our house.

Step 3: Starchy Carbohydrate (Spell Structure)

The potion is really starting to bathe when we add in starched carbon carbon carbohouses!

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

The size of the part ¼ to ⅓ dinner plates is a sweet place for most people.

Note: I consider my knowledge of microwave baked potatoes. 😂 My wife can hand over the potatoes and just feel, I can tell her how long for a microwave mix.

8-minute is a general starting point for medium potatoes.

If it is smaller, start 6 ½ to 7 minutes, and for giant you may need to go up to 10 minutes!

I am available to rent for fun in which a lot of microwave potatoes should have! 😜

Step 4: Fat and taste (final spark)

Finally, finishing touches: sauce, cheese, avocado, dressing, oil, walnuts or seeds, etc.

This is a channel that connects it. It is usually 1-2 teaspoons of oil / butter, small palm nuts or seeds or ½-1 full avocade, etc.

Note: You can find conversion tickets for the size of the part of the common ingredients ​Here​.

– Do you want to try this? Next time you eat one of the meals, pause and run through the steps of the drinks:

And because I know the real life is messy (children, work, exhaustion, name is), here are a few Go to “drinks” from my family When time and energy is zero:

• Rotisserie chicken + baked potatoes (microwave oven ~ 8 min, trust me) + green beans or pairs of broccoli with butter on top.
• Eggs + fresh berries + freeze spinach + toast + sprinkle cheese.
• Land of beef or turkey tacos + bag salad + tortillas + salsa + chopped cheese.
• Whole wheat pasta + jarred marinara + frozen meatballs + side of roast vegetables.
• Previous grilled chicken tape + kit with salad + slice of sour acid + olive oil.

No magic is needed. Just a simple formula that you can perform again and again.

You have this!

-Matt

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

The PPS video connection in the last week’s email is broken 😱. Here is a​ fixed​.