Let’s Talk About Food—Without the Overwhelm

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.