Nutrition 101: 3 Things You Need To Know

    1. Focus on Balance! You need all macronutrients in your diet
      • Protein: chicken, fish, turkey, sirloin, pork tenderloin, shrimp, eggs
      • Carbohydrates: veggies, sweet potato, brown rice, quinoa, fruit
      • Fat: nuts, seeds, oils, medium and high fat dairy
  • Focus on the Plate Method!


½ Plate: Nonstarchy veggies (broccoli, carrots, green beans, asparagus, cauliflower, salad)

¼ Plate: Lean Meat (chicken, fish, turkey)

¼ Plate: Starch (brown rice, quinoa, sweet potato, beans, butternut squash)

  1. Be consistent with your eating!
    • Try to eat something every 3 hours (protein, carb and healthy fat)
    • Breakfast Snack Lunch Snack Dinner

Sample Day:

Breakfast: 1 cup oatmeal with ½ scoop protein powder

¼ cup berries

1 T almond butter

Snack: Hard boiled egg

½ apple

Lunch: 4-6 ounces grilled chicken

½-2/3 cup brown rice

1 ½ -2 cups green beans with almond slivers

Snack: Greek yogurt with 1 tsp nuts

Or 2 turkey and hummus roll ups

Dinner: 4-6 ounces salmon

½ sweet potato with 1 tsp butter

1 ½- 2 cups roasted cauliflower


Interested in getting started with a Nutrition Coach? Book your No Sweat Nutrition Intro Here!