Blog

Home - Nutrition - BUILD A PERFECT MEAL (NO GUESSWORK!)

BUILD A PERFECT MEAL (NO GUESSWORK!)

Welcome to The Plate Perfect Formula!

It will help you create a delicious, balanced meal every time you sit down to eat… WITHOUT the stress of counting every single calorie or fretting over portions. 

All it takes is a dinner plate and this easy formula:

50% Veggies + 25% Starchy Carbs + 25% Protein + 1 Thumb of Healthy Fats = 100% Healthy Eating

I told you it was simple! Here’s the breakdown:

Step 1: Fill half of your plate with veggies (& maybe a little fruit). This not only provides you with vitamins, minerals, and fiber but will fill you up without a lot of calories.

Step 2: Fill one-quarter of your plate with unprocessed starchy carbs (think sweet potatoes, brown rice, or quinoa). These give you the micronutrients and energy you need to keep going through your day.

Step 3: Fill one-quarter of your plate with protein. This could be meat, fish, tofu, or even beans. Protein is essential for maintaining and building muscle, especially if you’re active.

Step 4: Add 1 thumb of healthy fats. This could be avocado, a drizzle of olive oil, or a delicious healthy-fat-based sauce or dressing. Fats are important for SO many things, but especially brain health and helping your body absorb key micronutrients.

The best part? This simple formula works for everyday meals AND gourmet dishes. 

Here are a few “Plate Perfect” meal examples: 

  • Roasted Broccoli + Salmon + Sweet Potato + Olive Oil
  • Strawberries + Scrambled Free-Range Eggs + Oatmeal
  • Salad Greens + Grilled Chicken + Rice + Vinaigrette
  • Tomato + Egg + Sprouted Grain Bread + Avocado

Remember, healthy eating doesn’t have to be complicated. With the Plate Perfect Formula, you’re always one meal away from eating healthy.

I hope this helps you simplify how you plan, prepare, and eat your meals!

Make it an amazing day,

Lyonel Lumarque

www.GetLyonStrong.com

LYONEL LUMARQUE

More from our blog:

7 “Bonuses” of Junk Foods

To be clear, when we’re talking about ultra-processed foods, we’re referring to manufactured foods or “food products.” They come in a package and usually are ready to eat, although sometimes you have to heat them up (like ramen soup, frozen dinners, or those “helper” boxed meals that you mix with

Read More »

4 healthy snack swaps (that are ACTUALLY good!)

It’s all about planning your snacks ahead of time, and then working them into your regular meal schedule to hold you over if you get hungry. That way you can make better choices that move you closer to your goals. Here are 4 healthy snack swaps to try next time

Read More »
Scroll to Top

Fill out the form below and one of our coaches will be in touch about membership options.