how to build your plate (the train bold + live wild way)
Simple, balanced, hormone-supportive meals made easy.
If you’ve ever felt confused about what a “healthy meal” should look like, you’re not alone. Nutrition has gotten unnecessarily complicated - macros, calories, timing, food rules and lists of what to avoid. But real nourishment? It doesn’t have to be overwhelming.
Inside my Rooted Strength Strength Program, I teach one simple concept that will help women build balanced meals for energy, strength, hormone health, and consistency:
The Plate Method. It’s how I build almost every single meal, and it’s how I teach my clients to build theirs. It’s simple. It’s sustainable. And it works.
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The Plate Method Breakdown
This structure keeps your blood sugar steady, supports metabolism, improves energy, and makes planning meals so much easier.
🥗 50% Non-starchy Veggies
This is your foundation. Load your plate with color, fiber, vitamins, and minerals that support digestion, hormones, and fullness.
Examples:
Green beans
Broccoli
Zucchini
Brussels sprouts
Peppers
Spinach or greens
Tip: Air fry or roast for max flavor.
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🍗 25% Lean Protein
Protein stabilizes blood sugar, boosts metabolism, and is essential for strength.
Examples:
Chicken thighs or breasts
Ground turkey
Salmon or fish
Beef
Tofu or tempeh
Aim for 25–35g protein per meal.
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🍠 25% Starchy Carbohydrates
Carbs are fuel, not the enemy. They support hormone health, training performance, and energy throughout the day.
Examples:
Butternut squash
Sweet potatoes
Rice or quinoa
Potatoes
Lentils or beans
The key: Choose whole, slow-digesting carbs most often.
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Why the Plate Method Works
1. It keeps blood sugar steady - Balanced meals mean fewer crashes, cravings, and energy dips.
2. It builds strength + body composition - Protein supports lean muscle. Veggies support digestion + recovery. Carbs fuel your training + hormones.
3. It simplifies meal planning - You don’t need recipes, you just need a structure. Fill the sections, mix and match ingredients, and you’re good.
4. It fits every phase of life. Busy week? Traveling? Feeding a family? This method adapts to all of it.
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What This Looks Like in Real Life
My own dinner example from this week:
BBQ chicken
Brussel Sprouts
Sweet Potato
Balanced. Nourishing. Satisfying. Exactly how I eat and exactly what I teach inside my programs.
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How to Build Your Own Plate Tonight
Try this formula:
Choose one protein
Add one veggie (or two)
Pick one starch
Add a healthy fat (olive oil, avocado, nuts, seeds)
Season boldly + enjoy
That’s it. Real food. Balanced. Simple. Sustainable.
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The Bold Bottom Line:
Build 50% veggies, 25% starch, 25% protein and you’ll build strength, energy, and consistency without overthinking food ever again.
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Train Bold. Live Wild.
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