1. Start with Protein as Your Anchor

• Protein helps repair muscles, keeps you fuller for longer, and stabilizes blood sugar.

• Aim to have some at every meal — eggs, fish, chicken, lentils, Greek yogurt, tofu, or beans.

• A simple guide: your protein should be about the size of your palm.

2. Add Carbs for Energy (Choose Smart Ones)

• Carbs are your body’s preferred energy source — but go for slow-burning ones like whole grains, fruits, veggies, and legumes.

• They give you fiber, vitamins, and steady energy instead of quick sugar spikes.

• A serving can be about the size of your cupped hand.

3. Include Healthy Fats for Hormones & Satiety

• Fats help with hormone production, nutrient absorption, and keeping you satisfied.

• Choose avocados, olive oil, nuts, seeds, fatty fish, or coconut in moderation.

• Think of fats as a small thumb-sized portion or a drizzle.

Quick “Plate Formula” You Can Use Anywhere:

• ½ plate: colorful veggies & fruits

• ¼ plate: protein

• ¼ plate: whole carbs

• Plus 1–2 small servings of healthy fats spread through the day

Bottom line:

You don’t need to obsess over grams — just build each meal with all three macronutrients in mind, favoring whole, minimally processed foods. Over time, your body will tell you what ratio feels best for your energy and mood.