Want to feel more energized, satisfied, and in control of your eating? Building a balanced plate is one of the simplest ways to do that. This framework helps you hit your nutrition goals while staying flexible and realistic.

1. Add Protein (1–2 palm-sized servings) Protein supports lean muscle, keeps you full longer, and helps stabilize blood sugar. Examples: chicken, fish, tofu, tempeh, eggs, Greek yogurt, cottage cheese, lentils, beans, edamame, lean beef, or turkey.

2. Fill Half Your Plate with Colorful Veggies Vegetables add fiber, water, volume, and a huge variety of nutrients—without a lot of calories. Examples: leafy greens, broccoli, peppers, carrots, cauliflower, tomatoes, zucchini, cucumbers, snap peas. Raw, roasted, steamed, sautéed—whatever makes them enjoyable for you!

3. Choose Smart Carbs (1–2 cupped hand portions) Carbs give your body energy and are essential for active lifestyles and brain function. Choose minimally processed options that include fiber. Examples: quinoa, brown rice, oats, sweet potatoes, lentils, whole grain pasta, beans, fruit, or starchy veggies like squash and corn.

4. Add Healthy Fats (1–2 thumb-sized servings) Fats help you absorb vitamins, keep you satisfied, and make meals more flavorful. Examples: olive oil, avocado, nuts, seeds, tahini, nut butter, or fatty fish like salmon and sardines.

Quick Tip: You don’t need to measure or weigh your food. Just use your hands! This method is simple, portable, and personalized to your body. Meals don’t have to be perfect—just aim to hit all 4 components most of the time. Your body will thank you!