How to cook a balanced plate 🧙‍♀

Halloween is right around the corner, and while I won’t be sharing any spell books, I will share some wizardry for making meals that actually work in real life. 🪄

One of my clients was struggling recently. Between long work days and late nights tending to her sick puppy, she didn’t have the time or brains to cook elaborate meals. She wanted something simple:

✅ They are assembled quickly

✅ Made from ingredients she already had on hand

✅ Really filling and nutritious

We pulled through ​Nerd Fitness Balanced Plate​ guide, which is a great framework, but when you’re brand new, you can still feel like you’re staring into a bubbling cauldron and wondering what should i add next?

So let’s break it down like a proper witch’s potion… er, meal. 🧹

Step 1: Proteins (the core of the drink)

Start with your anchor: chicken, lentils, eggs, Greek yogurt, beans, etc.

We start with protein because:

A) most of the people we work with have low protein needs,

B) fills and helps in muscle recovery/building 💪 .

Step 2: Fruits and vegetables (color + texture)

Next, it’s time to add fruits and vegetables to the beer.

Generally, I try to pair this with whatever protein I chose in step one, but use whatever you have available.

Hamburger? Add pickles, lettuce, tomatoes, fruit on the side, etc.

Fajita chicken? Pile on the salsa, lettuce, peppers, onions, etc.

Lentils and beans? Bake a tray of vegetables to go by.

And this doesn’t have to be fresh either!

Frozen and canned fruits and vegetables are great options, especially when you’re preparing a meal together!

We always have a few cans of green beans, frozen mixed vegetables, and frozen fruit (wild blueberries are our favorite) on hand in our home.

Step 3: Starchy Carbohydrates (The Structure of the Spell)

The drink really starts to come together when we add starchy carbs!

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

A serving size of about ¼ to ⅓ of a dinner plate is the sweet spot for most people.

Note: I consider myself a microwave potato connoisseur. 😂 A woman can hand me a potato and just by feeling I can tell her how long to microwave it.

8 minutes is a general starting point for a medium-sized potato.

If smaller, start with 6 ½ to 7 minutes, and for JEANS, you may need to go all the way up to 10 minutes!

I am available to rent for parties where you can eat a lot of microwave potatoes! 😜

Step 4: Fats and Flavor (Final Spark)

And finally, the finishing touches: sauce, cheese, avocado, dressing, oil, nuts or seeds, etc.

This is the piece that ties it together. This is usually 1-2 tablespoons of oil/butter, a small handful of nuts or seeds, or about ½-1 whole avocado, etc.

Note: You can find conversion charts for serving sizes of common ingredients ​HERE​.

— Do you want to try this? The next time you eat one of the meals, stop and go through the steps for the drinks:

And because I know real life is messy (kids, work, exhaustion, whatever), here are a few go to “potions” from my family when time and energy are at zero:

• Rotisserie chicken + baked potato (microwave ~8 min, trust me) + steamed green beans or broccoli with butter on top.
• Eggs + fresh berries + sautéed frozen spinach + toast + cheese sprinkles.
• Beef or turkey tacos + bagged salad mix + tortillas + salsa + shredded cheese.
• Whole grain pasta + jar marinara + frozen meatballs + roasted vegetables.
• Pre-cooked grilled chicken strips + bagged salad kit + sourdough slice + olive oil drizzle.

No magic required. Just a simple formula that you can cast over and over again.

You got this!

– Matt

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

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