THE BALANCED PLATE
If you want to train harder, recover faster, and stay energised all day, build a balanced plate at every meal!
THE BALANCED PLATE
If you want to train harder, recover faster, and stay energised all day, build a balanced plate at every meal!
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You need to fuel your body with lean proteins, the right carbs, and fresh fruit and veggies. The easiest way? Build a balanced plate at every meal!
🍽️ THE FORMULA FOR A BALANCED PLATE
A well-balanced plate follows this simple rule:
🥩 ¼ Plate = Protein (Muscle Fuel foods)
Builds muscle and keeps you full
🍚 ¼ Plate = Smart Carbs (Energy Fuel foods)
Fuel your workouts and brain power
🥦 ½ Plate = Vegetables (Immunity Boost foods)
Boost immunity and digestion
🍏 And don’t forget fruit as a snack or dessert to round out your nutrition!
⚖️ DAILY SERVES YOU NEED
🥩 Protein: 2-3 serves per day
🍚 Carbs: 6-7 serves per day
🥦 Vegetables: At least 5 serves per day
🍏 Fruit: At least 2 serves per day
📊 HOW TO DIVIDE YOUR SERVES
🥣 Breakfast
Protein: 1 serve
Carbs: 2 serves
Veggies: 1 serve
Fruit: 1 serve (optional)
🥗 Lunch
Protein: 1 serve
Carbs: 2 serves
Veggies: 2 serves
🍛 Dinner
Protein: 1 serve
Carbs: 2 serves
Veggies: 2 serves
Fruit: 1 serve (optional)
🥑 Snacks
Add extra protein, carbs, or fruit depending on your energy needs!
Not sure what to eat before or after training? Check out these guides for the best snack options to fuel and recover:
⚡ HEAVY TRAINING DAYS CALL FOR MORE FUEL
Increase energy fuel foods like grains and starchy veg to support energy and performance:
🍚 ½ Plate = Smart Carbs (Energy Fuel foods)
Fuel your workouts and brain power
🥩 ¼ Plate = Protein (Muscle Fuel foods)
Builds muscle and keeps you full
🥦 ¼ Plate = Vegetables (Immunity Boost foods)
Boost immunity and digestion
🍏 And don’t forget fruit as a snack or dessert to round out your nutrition!
🤔 WHAT SHOULD YOU EAT?
Not sure what to eat for protein, carbs, fruit or veggies? Check out these guides for food options that fit each category:
Click the buttons to explore food options and start building your balanced plate!
💪 FINAL TIPS FOR SUCCESS
- Eat the rainbow – More colours mean more nutrients!
- Prioritise whole foods – Less processed, more natural!
- Plan ahead – Prep meals to stay on track.
Master this simple balanced plate formula, and you’ll feel stronger, train harder, and stay energised every day!
💪 LEVEL UP YOUR NUTRITION GAME! READ MORE ⬇️
