THIS WEEK
Make It Simple
Eating healthy can seem complicated and intimidating. There is so much information out there that it can be challenging to navigate through all the noise to find good, trustworthy information.
Keto, intermittent fasting, low-fat, low-carb, meat is bad, meat is good – all you have to do is scroll through social media for a few minutes before you find two pieces of conflicting information about nutrition.
And the most frustrating part is that you’ve probably tried a bunch of different diets and approaches to nutrition, yet you still feel like you haven’t made any progress.
Is the secret to looking and feeling your best really that complicated? Or is nutrition actually really simple, and we are overcomplicating it?
For more Tips, Recipes, and Resources
The Plate Method
Proper nutrition for most health, body composition, or performance goals really just boils down to consistency and moderation.
I know – two incredibly boring words, but it’s true. Fast fixes, crash diets, expensive supplements, complicated meal plans, and restrictive nutrition challenges promising quick results with minimal effort can be compelling, but there is a reason most people end up back at square one after trying to shortcut their way to their goals.
The Plate Method is a simple and easy way to ensure you get all the nutrients your body needs while focusing on portion control, ensuring you have a balanced meal every time.
There is no list of foods that are IN and foods that are OUT. There are no macros to count and no fasting windows to navigate around. There are just simple guidelines to build your plate, no matter where you are.
STEP 1: START WITH A HALF PLATE OF VEGGIES
Vegetables are the cornerstone of a healthy diet, packed with essential vitamins, minerals, and fiber. Fill half your plate with a variety of colorful vegetables, such as broccoli, carrots, or spinach. (Check out some of our favorite cauliflower recipes.)
STEP 2: ADD 1/4 PLATE OF PROTEIN
Protein is essential for building and repairing muscle, as well as maintaining healthy bones. Add a serving of protein to your plate, such as chicken, fish, or tofu. Aim for about the size of your palm.
STEP 3: ADD 1/4 PLATE OF CARBS & A BONUS OF HEALTHY FAT
Carbohydrates provide energy, while healthy fats help absorb key vitamins and minerals. Fill the remaining quarter of your plate with a serving of carbohydrates, such as brown rice or whole-grain bread. Add a bonus of healthy fat, such as avocado or nuts, to complete your meal.
Now comes the hard part. By following The Plate Method CONSISTENTLY, you will make significant progress toward your goals, guaranteed. It may just take a little bit more patience than you are used to.
ONE THING TO TRY THIS WEEK
Use the Plate Method For One Meal
Commit to using the plate method for one meal per day this week. It might seem too simple and easy to move the needle, but I promise you it can make a huge difference if you can make this into a habit. Building your meals using the plate method consistently could be the thing that catapults you this year to reach your goals and look and feel your best.
NUTRITION + ACCOUNTABILITY
Open Spots for 1-on-1 Nutrition Coaching!
One way to get the most out of your efforts when it comes to nutrition is to work with a coach that can help you come up with a plan and hold you accountable.
If you want to work 1-on-1 with a Brigade Made nutrition coach, you can click the button and set up a FREE consult!
