"Designing a Well-Rounded Meal Guide"

🥗 1. Follow the Balanced Plate Method
Visual balance is an easy way to structure your meals without tracking everything:

• ½ plate: colorful vegetables (fiber, vitamins, minerals)
• ¼ plate: lean protein (chicken, fish, tofu, legumes)
• ¼ plate: healthy carbs (brown rice, quinoa, sweet potatoes)
  Add a small amount of healthy fats like avocado, nuts, or olive oil to round it out.

🍳 2. Prioritize Protein in Every Meal
Protein is essential for muscle repair, satiety, and blood sugar stability. Aim to include at least one source of protein in each meal:

• Eggs, Greek yogurt, lean meats, tofu, cottage cheese, or beans
  Protein keeps you full longer and supports fat loss and strength goals.

🌾 3. Don’t Fear Carbs — Choose Smart Ones
Carbs give you energy, especially for active lifestyles. The key is to choose complex carbs that digest slowly:

• Whole grains, fruits, starchy veggies, and legumes
  Avoid excessive refined sugars, but don’t cut out carbs entirely unless medically necessary.

🥬 4. Add a Variety of Vegetables
Vegetables provide essential nutrients and fiber. Try to include at least 2–3 different colors on your plate each day.
Tip: Roast, sauté, or steam them with herbs to keep meals exciting and flavorful.

💧 5. Hydrate with Intention
Don’t let drinks undo your nutrition. Stick to water, herbal teas, or electrolyte-rich beverages. Limit sugary drinks and alcohol, especially if you’re working toward health or fitness goals.