How To Easily Create A Balanced Meal – #RockYourPlate

Counting calories is so last century. I can’t stand math and I am against the brainwashing that comes with long-term weighing and measuring. I’ve spent far too many years calculating how many calories I could have per meal. Been there, done that, no fun.  Designing meal plans that require people to religiously count their calories sets them up for a poor relationship to food and 100-calorie snack packs.

In fact, we now KNOW that there is SO much more to the story than calories-in vs calories-out. Sure, if you sit down and eat an entire jar of almond butter at each meal, you’ll probably have a hard time sneaking into your skinny jeans, but the story of weight loss/maintenance/gain goes far beyond calories.

That’s why I’ve devoted this website to helping you learn how to rock your hormones. Once you rock your hormones (through restorative quality sleep, stress management, relationships/community, detoxifying your mind/body, and starting to create your life however you want it) in addition to consuming real food, food will no longer control your life. You will have a much more positive relationship with food and your life in general.  How does that sound?

Throughout my years of trial and error and experimenting what works for meal development, I’ve found a simple formula from which you can’t go wrong. Ready for it? Here’s a simple way to rock your plate  (#RYP).

Your recipe for success= Fat (F) + Protein (P) + Carb (C)

Rock Your Plate

The only “rules”:

1. Each of your meals should have these three things.

2. Your snacks should have (at least) two out of the three.

3. Just eat real food.


I bet you’re wondering “But Steph, how much?!”

Like most things, it depends. I know you hate that answer. When I work with clients, we initially use this formula to guide their meals. This is a fantastic way to begin building a healthy diet and assembling balanced meals. In some cases, this formula is enough. If not, we work on structuring the amounts of each to fit the individual’s specific goals.

For example: Someone looking to manage their blood sugar is going to choose mostly Carbs (C) coming from non-starchy vegetables. Someone looking to enhance performance may choose more Carbs (C) coming from starchy vegetables and some fruits. If you’re a 250 lb active male, your amount of Fat, Protein, and Carb is going to be significantly different than a 100 lb sedentary woman.  See why standardized meal plans don’t work?

This is such an empowering way to eat.  With this simple formula, YOU have the control. You can use it anywhere you go!  At a restaurant? No problem! Just choose a meal from the menu that contains a fat, protein, and a carb. Often times, I will even create that meal myself by substituting things (switching bread on a sandwich for a side salad or steamed veggies and adding avocado).  At a holiday party? No problem! Just make sure your plate includes a real food source of fat, protein, and carb.

Make it simple on yourself. Instead of going crazy estimating your portion sizes and calories, just start by following the formula. You will do great!

What does this look like?

Breakfast = Eggs (P) with greens (C) sautéed in a healthy fat (F)

Lunch = A salad (C) with chicken (P), avocado (F) and a olive oil/balsamic dressing (F)

Dinner = Stir-fry veggies in coconut oil (C + F) with steak (P) and sesame seeds on top (F)

Snacks = Almond butter (F) on top of apples (C) or Broccoli, Cauliflower, and Carrots (C) with guacamole (F)

What are some of my top choices?


  • Grass-fed butter/ghee
  • Extra-virgin olive oil
  • Coconut oil, flakes, butter, milk
  • Avocado
  • Nuts/seeds
  • Olives
  • Organic, grass-fed heavy cream

Proteins =

  • 100% grass-fed and organic beef/buffalo/lamb/wild game
  • Wild caught seafood
  • Pastured and organic eggs
  • Pastured and organic poultry (chicken, duck, turkey, ect.)
  • Pastured and organic pork


  • ANY non-starchy veggie works
  • Starchy veggies (potatoes, yams, winter squash, pumpkin, ect.)
  • Fruit

Avocado (F) + Eggs (P) + Salsa (C) + Fun mug for bonus points

Coconut milk (F) + chicken (P) + veggies (C)

Coconut milk (F) + chicken (P) + veggies (C)

Guacamole + coconut oil (F) + burger (P) + sweet potato fries and veggies (C)

Guacamole + coconut oil (F) + burger (P) + sweet potato fries and veggies (C)

Avocado (F) + Tuna (P) + Veggies and Balsamic vinegar (C)

Avocado (F) + Tuna (P) + Veggies and Balsamic vinegar (C)

Even when hiking! Coconut butter (F) + Tuna (P) + Sweet potato baby food (C)

Even when hiking! Coconut butter (F) + Tuna (P) + Sweet potato baby food (C)


Pesto (F) + Snapper (P) + Paleo plantain biscuit (C)


Instead of creating a New Years Eve goal of losing __ lbs or starting ____ diet, how about committing to creating balanced meals with this formula.  Join me and start Rocking Your Plate at your next meal!

Who is with me? What are some of the ways you Rock Your Plate (#RYP)?


  1. 1

    I love this! So simple and makes so much sense!! I’ll be sharing!

  2. 3

    You make this sound so easy, and I thought I was doing this pretty well. But I’m somewhat sedentary, 61 and my breakfast portion looks way different than yours shown. My favorite meal is breakfast and I eat very hardy at 7am, feeling satiated but not stuffed until about 1-2pm. ( 2-3 eggs, 2-3 bacon, sauted vegys in coconut oil, butter, or bacon grease) By then, I’m busy and only want something small and easy. Dinner by 6pm and usually very “clean”, normal amounts of F/P/C. However I have been steadily gaining weight to the amount of 20 added, unwanted pounds! (confession: I still drink diet pop) Going to try my first whole 30 next week and try to drop some of my old habits. Any other advice?

    • 4

      Hi Mackenzie – thanks for the message! First off, I am always hesitant to post pictures of what I eat because I don’t think it’s fair to compare my intake versus others. Some days I may have snacks, others days I don’t. I tend to eat more the days that I am active and less on more sedentary days. When it comes to weight gain, the problem isn’t as simple as just fixing calories in versus calories out. It’s a matter of making sure that your hormones (including stress and female hormones) are working WITH you and not against you. That’s why I created this website, to help my clients better understand those factors. The Whole30 will be a great start and I am more than happy to work with you as well ( so we can get you on track! What you’re eating, minus the diet pop ;), may be just fine. Like I said, “it’s not you, it’s probably your hormones.”

      • 5

        Thanks! I feel better knowing it may not be me, but may be ME-inside that’s the problem. This could get tricky, tho, because I’ve been taking bio-identical hormone replacements for over 10 yrs. ( Or do you mean other-type hormones…?) Checking out your link now>>>

  3. 6

    I LOVE this so much! For a woman who is active and hormonally sensitive (just recovered from amenorrhea) do you recommend choosing starchy carbs for around workouts and in main meals?

    • 7

      Hi Sophie! Congrats on your recovery :) I certainly think it’s smart to include starchy carbs in the diet for active women. The amount is variable, but they are necessary!

We Love to Hear From You