Let’s Talk About Food—Without the Overwhelm
- Apr 7
- 2 min read
If you’ve ever said;
“I don’t have time to meal prep.”
“I eat okay, but I’m always tired or craving junk.”
“I want to be consistent, but life keeps lifing…”
Or my personal struggle, “I do a pretty good job… then the weekend hits…”
You’re not alone. Truth is: you don’t need another diet. You need a method that actually fits your life. I’ve tried all the overcomplicated approaches. None of them stuck.
What finally helped me—and now many of my clients—was keeping it simple, flexible, and consistent. That’s why I love using the Meal Map method.
💡 The Meal Map
This isn’t a meal plan—it’s a flexible method.
The Meal Map is how we build meals that:
Calm your nervous system
Fuel your energy
Support digestion and strength
Reduce overwhelm
Whether you’re eating at home, on the go, or dining out, this method works with your life—not against it.
🖐️ Your Hand = Your Portion Guide
No need for scales or apps. Just use your hand:
Protein = 1 palm → ~25g
Carbs = 1 fist → ~20g
Healthy Fats = 1 thumb → ~10g
Veggies = 1 handful → ~5g fiber
Do this 3–4x a day based on your needs. Add snacks as needed.
🥗 How to Build Your Plate
Step 1: Start with Protein. A palm-sized portion or ¼ of your plate→ Helps stabilize blood sugar, build muscle, and keep you full
Step 2: Add Fuel (Carbs or Healthy Fats) Fist or thumb-size→ Supports energy, hormones, and metabolism.
Step 3: Fill with Fiber & Color. 2–3 handfuls of non-starchy veggies→ Supports digestion and keeps you satisfied
✅ Meal Map Cheat Sheet
Protein | Carbs / Healthy Fats | Non-Starchy Veggies |
Eggs, chicken, tofu, fish | Quinoa, sweet potatoes, oats, fruit, olive oil | Spinach, broccoli, peppers, cabbage |
Ground beef, Greek yogurt | Brown rice, whole grain bread, avocado, nuts | Zucchini, carrots, tomatoes |
Protein powder, beans/lentils | Berries, bananas, wraps, olive oil, seeds | Cauliflower, asparagus, cucumbers |
🍽️ Real-Life Meal Ideas
➡ Energizing Breakfast Bowl - 1 protein + 2 carbs + 1 veggie + 1 fatEx: eggs + oats + berries + peanut butter
➡ Power Bowl Lunch - 2 protein + 2 carbs + 2 veggies + 1 fatEx: grilled chicken + sweet potato + greens + olive oil
➡ Snack Formula - 1 protein + 1 fatEx: Greek yogurt + nut butter
🎯 Why It Works
This isn’t a diet. It’s a strategy. A way to stay grounded—even on busy days. It gives you energy, not extra stress. And it’s one of the simplest ways to feel more in control of your meals, your moods, and your results.
👋 Let’s Chat
Drop a comment or reply, which meal is the most chaotic for you lately—breakfast, lunch, dinner, or snacks? Can you see the meal map method being helpful with your routine?
You’ve got this. Keep showing up.
Comments