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How to Create Perfectly Balanced Meals!

In just a few weeks we will be kicking off our Fall Nutrition Coaching Program.

This program is 100% dedicated to helping you easily improve your nutrition and reach your goals.

We're going to teach you exactly how to eat to lose weight, improve your daily energy & workout performance, and feel FANTASTIC!

We do this with a combination of instilling easy to learn nutritional habits and individual nutrition coaching based off you and your specific goals.

Today, we’re talking about one nutritional habit that we work with our Nutrition Coaching Members to instill --- creating perfectly balanced meals. 

This is a simple, yet extremely effective habit to help you eat healthier, fuel your body, and control your portion sizes.

Balanced meals mean they contain all 3 macronutrients - proteins, carbohydrates, and healthy fats to give you the fuel to crush your day and workouts!


Proteins are made up of molecules called amino acids, also known as the building blocks of life. 

They are responsible for the building of our muscle. 

Proteins also help with various functions like the formation of new bone and muscle tissue and the production of enzymes, hormones, neurotransmitters and antibodies plus many others! Think growth and repair!

Consuming enough protein has been shown to help with:

  • Reducing body-fat
  • Helping you feel more full after meals and for longer during the day
  • Growth and repair of muscles
  • Workout performance
  • The speed of your metabolism


Carbohydrates are our body's and our brain’s main fuel source! 

Think of carbs as the gasoline in your car that gives it the fuel to go. Without them, it's going to be tough to move!

It is important to supply your body with enough carbohydrates for energy, so it can use other nutrients for tasks like tissue growth and repair. 

They are crucial for energy during exercise and for recovery after a workout. 


Fats are important for a variety of functions in the body including the absorption of fat soluble vitamins, synthesis of hormones, cholesterol and cell membranes, and they serve as an insulator/layer of protection for our bodies.

They are very important for heart and brain health.

They are more energy dense than proteins and carbs (meaning they contain more calories/gram) which is why we will teach you how to eat them in moderation.

Here’s how you create your balanced meals:

Aim for eating 3 of these balanced meals per day.

1. Pick a protein source

We want your protein source to be the size of one of your palms of your hand.

Protein is important for preserving and increasing muscle!

Here are some great choices:

  • Turkey
  • Eggs
  • Salmon
  • Tuna
  • Shrimp
  • Steak
  • Black beans
  • Chicken
  • Greek yogurt
  • Cottage Cheese

2. Pick a vegetable source

We want your vegetable source to be the size of one of your fists.

Vegetables are important for your immune system and giving you energy. 

Here are some great choices:

  • Broccoli 
  • Spinach
  • Carrots
  • Asparagus
  • Green beans
  • Bell peppers

3. Pick a healthy carbohydrate source

We want your carbohydrate source to be the size of one small cupped hand.

Carbohydrates give you energy for your workout and day.

Here are some great choices:

  • Sweet potato
  • Red potato
  • Chickpeas
  • Fruit (strawberries, blueberries, apples, etc)
  • Brown rice
  • Quinoa 
  • Butternut squash
  • Spaghetti squash

4. Pick a healthy fat source

We want your fat source to be the size of your thumb.

Fats help you feel full and absorb nutrients from your meal. 

Here are some great choices:

  • Olive oil
  • Avocado oil
  • Oil based salad dressings
  • Butter
  • Avocado
  • Chopped nuts (walnuts, almonds, peanuts, etc)
  • Unsweetened shredded coconut
  • Nut butters
  • Canola Oil

Use these guidelines when cooking your favorite meals and eating out at restaurants to help you eat more balanced, fuel for your day, and not overeat. 

Looking for guidance and support in improving your nutrition?

Ready to lose weight and feel GREAT!

Our Nutrition Coaching Program starts September 16th!

Click below to register! ⬇️

Our Nutrition Coaching Program Starts September 16th!

Lose Weight. Feel GREAT!

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