Building a Healthy Plate

Building a Healthy Plate

If you’ve tried “dieting” more than once in your life, then you already know…Diets don’t work. Why? Because there is absolutely no way to get it right. If you are not perfect, then you’re failing. You obsess about the quantity and not the quality. And many diets are uninspiring and too restrictive.

So what’s the secret? I believe it’s comes down to balance. I know this might not be as sexy as you hoped for but it works. Not only do you get to enjoy a variety of foods; it leaves rooms for treats and cravings so you will never feel deprived.

So how does one build a healthy plate?

Keep it simple. No need to measure, just use your eyeballs. 👀

• Fill ½ the plate with fruits and vegetables
• Fill ¼ the plate with a source of protein
• Fill ¼ the plate with a good source of fiber like dark leafy greens
• And don’t forget about adding a healthy fat source

Fruits & Veggies

Look for lots of color and variety. Different colors contain different key nutrients. Veggies have a built in portion control. You’ll stop when you get enough. I like to use fruits for a snack or eat with breakfast. My favorite is any type of berry.


This can be animal or plant based. I like visuals so think of a serving size like a small deck of cards or the palm of your hand. Examples: seafood, eggs, beef, chicken, turkey, beans, lentils, peas, quinoa etc.

Fiber Source

Dark leafy greens are veggies but by separating them from the pack it will ensure you get them daily. The darker the greens the more antioxidants it contains. Examples: arugula, swiss chard, kale, spinach, etc.
This is also where you could add some beans or lentils or even some grains or more veggies!

Healthy Fats

This is where the magic happens. Healthy fats keep your palate happy and your belly full. Examples: oils, nuts and seeds, avocado, ghee, coconut milk and my favorite coconut butter…this is so good, I eat right out of the jar

So where does dairy fit into the equation?

I don’t believe dairy is needed at all meals. However it is a good source of both protein and fat that can be incorporated if tolerated.

And lets not forget about those treats!

Give yourself permission to enjoy your favorite foods like ice cream, pizza or cheesecake. This is part of maintaining balance. If you never let yourself indulge, you’ll end up binging later and then feeling guilty about it. This would be the opposite of balance.



Part A:
Split Jerk

Part B:
For Time:
500m Row
200 Doubles
20 C&J (135/95)
500m Row
200 Doubles
20 C&J