Proper Proportions For Your Meals

Wellness is 80% diet and 20% exercise. That wasn’t the first time you heard me say that, and it won’t be the last. What you put into your body is more important than what sort of exertion you get out of your body.

Even if you are eating a healthy about of calories with healthy portion sizes, things can still be skewered if the sizes of each meal portion are out of wack. If your plate consists of 50% mac ‘n’ cheese, 40% steak, and 10% kale…you are doing it wrong. “A” for effort, but still wrong.

Your meals should be made up of three categories: proteins, veggies, and carbs. Veggies are self-explanatory. Proteins consist of your meats, nuts, eggs, peanut butter, and even chocolate milk! Carbs (and remember…we want to focus on complex carbs, not simple carbs) are your fruits, cereals, and breads.

Let’s take a quick look at my personal recommendations on how to segment each onto your plate for each meal. Remember to drink 2 cups (16oz) of water before each meal, and you’ll be right on track to optimal wellness!


Your breakfast consists of an easy 50/50 split. Half of your plate should be proteins, while the other half should be carbs. Think oatmeal with fresh fruit. Eggs with pancakes. Bacon with an apple. Easy peasy.

These pancakes have only two ingredients: eggs and bananas! And, my god, are they delicious -drool-


Things start to get a tad trickier when it comes to lunch, as we are now adding veggies to the mix. Half of your lunch should consist of veggies of some sort. The other half of your lunch should be 25% carbs and 25% proteins.

To make this easier, I have several plastic containers that are split in 50%, 25%, 25% section. When I prepare my lunch for the following day, I place my veggies into the 50% section. My protein and my carb are then placed into the two smaller trays. This prevents me from over-indulging with my eyes and placing a higher amount of protein or carb than is needed.

Turkey burger and baked zucchini with squash!


The dinner recommendation is where people start to freak out…75% veggies and 25% protein. …Now, now, now, please put down your pitchforks. This is not as hard as it seems.

There are many food choices out there that count as veggies but can be eaten like protein or carbs. Some of my favourites include:

  • Cauliflower mashed potatoes
  • Zucchini noodles
  • Spaghetti squash noodles
  • Cauliflower rice
  • Black-eyed pea patties

These foods can all be found in the freezer section of your local supermarket, and they are quick and easy to make. They are also customizable!

Zoodles with boiled shrimp!

I love steaming cauliflower rice in the microwave and then pouring some Tikka Masala on top, or stirring in diced tomatoes and chiles. The Tikka Masala and tomatoes+chiles are both great additives to normal white rice, and they taste just as great in cauliflower rice.

Another great option is creating homemade pizza with a cauliflower crust instead of flour crust! Add whatever toppings you want; nothing is off limits. Just use that cauliflower crust, and you are set.

When you have a nice-sized helping of these camoflagued veggies on your dinner plate, it’s not so hard to hit that 75%, huh? 🙂

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