Overview #
Whether your goal is to lose fat, build muscle, or boost energy, how you build your meals plays a huge role. Here’s how to structure a plate that supports your results — without overcomplicating it.
1. Start with Protein #
Why: It keeps you full, protects muscle, and supports recovery.
Aim for:
- 1 palm-sized portion (20–40g) for most meals
- Examples: chicken, tofu, Greek yoghurt, eggs, turkey mince, whey
2. Add Colour (Vegetables or Fruit) #
Why: Provides fibre, nutrients, and volume without excess calories.
Aim for:
- At least 1–2 handfuls
- Examples: spinach, broccoli, carrots, berries, courgette, tomatoes
3. Include Smart Carbs (If Needed) #
Why: Fuels training, supports mood, and helps recovery.
Use if your goal is:
- Building muscle
- Training hard
- Maintaining energy
Examples:
- Rice, oats, sweet potato, fruit, wholemeal bread/pasta
Low-carb? Swap this for more veg or healthy fat.
4. Add Healthy Fats #
Why: Supports hormones, energy, and brain health.
Keep it controlled: Fats are calorie-dense.
Examples:
- Avocado, olive oil, nuts, seeds, full-fat dairy
5. Adjust Based on Your Goal #
| Goal | Emphasis |
|---|---|
| Fat Loss | More Protein + veg, fewer carbs |
| Muscle Gain | Higher carbs, consistent Protein |
| Maintenance | Balanced mix of all macros |
| Low Energy | Check carb/fat intake and timing |
healthshift Pro Tip: #
Your meal doesn’t have to be perfect — it just needs to be intentional. Focus on balance, consistency, and portion size aligned with your macro targets.
Need more help? Drop us a message on Instagram (@healthshift_)
