Simplify It: Building a Balanced Meal

jaimepalinchak
Jun 1
3 min read

Over the next couple of months, you will potentially eat out more, be traveling, and enjoying cookouts with family and friends. Which I am all for!! It is the best part of summertime. But so many women come to me in August feeling horrible and guilty. They are frustrated that they let their nutrition totally "slide" all summer long.

So to help you avoid that feeling, I want to talk about how we can make eating healthy simple this summer. So you still feel energized, fuel your fitness endeavors, burn fat (if that's a goal), and enjoy all of the fun!

Keeping eating simple starts with well-balanced meals. Even when you are not at home. You can build a well-balanced meal without the stress or need to weigh or measure all of your food. All you need is your hand !

The visuals below are a great way to get in important macro and micronutrients every meal without added stress or time.

Use those visuals to help you build your plate whether you are out to eat or at a BBQ.

Now, here are some simple tips to keep in mind when building your meal:

Start with your protein! This is typically the hardest macro to get enough of, but is most important. For quick and easy ways to ensure each meal has enough protein, batch cook or buy some pre-made meat for the week.
Veggies are next. Load them up! If you can, aim for 2-3 fists of veggies! Non-starchy veggies should be added to all meals if possible. We cannot forget to get our vitamins and minerals in daily.
Keep the carbs simple and healthy. Carbs are where we tend to reach for processed food. Batch make carbs ahead of time to easily grab and go! One great option is sweet potato- Bake a couple, cube and roast a couple, and slice another. All the same food but can be used in different ways.
Fats are where you can sneak in a lot of added calories when not measuring or weighing. So really try to pay attention here. For avocado, do 1/4 for a serving. For nuts, do a small handful. Everything else, thumb size is a good measurement.

Building a balanced meal does not have to be hard. The more we try to overdo it when it is not realistic for us, the more we give up. Also, these are guides are minimums of what you should be eating in a day. While it may look and sound like a lot, we actually need more than this on a daily basis. I share this because I teach my clients and want to teach you how much fuel our bodies actually need and why it is important to fuel it properly.

If you want lasting results, you’ve got to work with your body — not against it.

Here’s what it’s not about:

❌ Fearing heavy weights — You won’t bulk up from lifting heavy… but you will build the muscle that revs your metabolism.

❌ Starving yourself — Eating too little can wreck your hormones and stall fat loss. Your metabolism will hit the brakes hard.

❌ Low-carb everything — Carbs aren’t the enemy. They’re essential for hormone health, thyroid function, and real energy. Redirect focus to choosing whole food/unprocessed carbs.

❌ Cutting all your faves — Restriction leads to bingeing. Balance leads to consistency.

❌ Chasing perfection — Progress is the goal. Every rep, every bite, every choice adds up.

❌ “Magic” pills or powders — The real secret? Solid habits, smart training, and actually fueling your body.

Keep it simple, keep it filling, keep it fueling. Whole foods contain multiple sources of vitamins, minerals, and macronutrients and should always be the first choice you make on your plate.

Also, give yourself the flexibility to enjoy the festive parts of life, the ice cream on the hot day, the fries with the burger - and don't ever feel like you have to deserve or earn your food.