Black Bean Chips

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You can enjoy weekend favorites (like Rotel dip) during the week!  Rotel dip is delicious, but let’s face it, not the most nutritious. But that doesn’t mean you must toss all the leftovers come Monday.

Tuna provides a lean protein on a bed of veggies. *Chips offer a carb and a small serving of well portioned Rotel gives a dairy and the fat.  Normally, I’d eat ranch on any salad, but I wanted the Rotel more, so I compromised and used a lemon wedge with a flavored tuna packet. No dressing was needed.

Learn more about Rate Your Plate here.

Scroll to learn about the chips. 

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 The chips are my favorite. Notice the fat comes from heart-healthy sources, there are 5 grams of fiber, 0 grams of sugar and 4 grams of protein! Check out that ingredients list: actual black beans! **Note** These are still chips. They are not magical unicorns 🦄 in the chip aisle. However, if you like chips, try these - they are a delicious addition to your pantry that offer nuggets of nutrients not always found in other chips. (Not sponsored)!

The chips are my favorite. Notice the fat comes from heart-healthy sources, there are 5 grams of fiber, 0 grams of sugar and 4 grams of protein! Check out that ingredients list: actual black beans! **Note** These are still chips. They are not magical unicorns 🦄 in the chip aisle. However, if you like chips, try these - they are a delicious addition to your pantry that offer nuggets of nutrients not always found in other chips. (Not sponsored)!

Balanced, Healthy Snack

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Snack time! Rethink your “snacks” and think of them as “mini meals” that can bridge the gap between main meals and provide more plant-based foods. 
Snacks should have 2-3 different food groups to be balanced. 
Laughing cow cheese wedges are a favorite of mine and my 5-year-old. It’s just enough creaminess for veggies and fruit. Neely eats 1 with apple wedges often. I’ll take two, because why not.

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Egg and Oatmeal Bowl

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Breakfast needs 3-5 different food groups to be balanced. Learn more about Rate Your Plate

This breakfast bowl will keep you full and satisfied. Whole eggs with egg whites for a powerful protein. Old fashioned oats provide a complex carb. Salsa for flavor and the dark fat check for the yolks.

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Rebecca Turner
Add Zucchini to Spaghetti

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Spaghetti. Nothing special here, but a sneaky little veggie. Lean ground meat provides a quality protein and pasta for the energy proving complex carbohydrate. Add in grated zucchini to your sauce (whether homemade or from a jar) for more fiber and phytonutrients. Paired with cooked zucchini and squash, seasoned in olive oil for the heart healthy fat. 

 

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Post Workout Brunch

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Post workout brunch. One egg + egg whites for a protein to help rebuild my tired muscles. Two slices of toast for a complex carb to refuel my muscles. Slathered on two laughing cow cheese wedges for creamy fun. Wash it down with “no sugar added” OJ (did you know, Vitamin C is required for the growth and repair of tissues in all parts of your body). And that pickle is spicy and makes my life better (no, it’s not a vegetable serving).

Learn more about Rate Your Plate here

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Turkey Burger, Sweet Potato Fries

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It ain’t cookin’, it’s meal makin’. Seriously, I rarely “cook,” mostly I just put semi-homemade things together and call it a meal. On an indoor grill, I cooked turkey patties, then vegetables that had been marinated in Italian dressing. At the same time, frozen sweet potato fries were crisping in the oven. 

Main meals need 4-6 different food groups to be balanced. Learn more about Rate Your Plate here

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This sweet potato fry brand can be found in the frozen section of major grocery stores. I have no affiliation. 

Grilled Chicken, Potato, Salad

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Just because it’s pretty, doesn’t mean it took much effort to make. Grilled chicken, with a spinach and pepper salad, and homegrown (thanks neighbors) potatoes, baked at 425 for about 45 minutes (seasoned with salt and tad bit of olive oil.). There is ranch on that salad for my fat. 


Main meals need 4-6 different food groups to be balanced. Learn more about Rate Your Plate here

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Back Yard Burger

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Not all fast food is awful waffle. This was at Backyard Burger. 
Grilled chicken for a protein. No specific complex carb (although there was a package of croutons). Veggies, and cheese for the dairy. Ranch on the side for a fat. 

FYI: The fries are amazing (per the husband’s plate), and I may have helped Neely with her milkshake. No shame. 

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PB&J Oatmeal

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You can’t lift heavy, if you have a weak breakfast. Nor can you tackle a busy schedule with an empty tank. 

Breakfast needs 3-5 different food groups to be balanced.  

Today, I’ll workout in less than 2 hours after my morning meal, so it needs to be a heavy hitter in energy providing nutrients. 


Ultra filtered milk gives me a protein and dairy (which also tops off my electrolytes for sweating). Old fashioned oats, with a spoonful of peanut butter and jelly. Slicing a banana over the top. 

If you’re wondering “where does the jelly fit in,” well.... my conservative 1 teaspoon of homemade strawberry jelly for flavor doesn’t fit anywhere but my belly. Remember, controlling every calorie isn’t the mission, my aim is to eat a variety of food groups to provide me a variety of nourishment.

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Rebecca Turner
Pizza Buffet

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When the salad bar at the pizza buffet is 100. All the veggies, all the protein packed cottage cheese, all the pineapple . Oh yeah, that one slice of pie just because I needed something to push my salad goodness on my work with.

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Rebecca Turner
Roasted Homegrown Potatoes

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Dinner in no time (that’s a lie, those potatoes took almost an hour in the oven, but oh so worth it).

Main meals need 4-6 different food groups to be balanced. When you eat a variety of food groups you get a variety of nutrients. 


Deer burger for a lean protein. Homegrown (not at my home, ha) potatoes, roasted in the oven. Roasted broccoli for a vegetable. Potatoes are coated in olive oil for a plant based fat.

Recipe: Wash and cube about 1.5 - 2 lbs of potatoes. Coat with 1 packet of onion soup mix and drizzle with olive oil. Bake at 425 till tender. It took mine about 45 minutes. 

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Rebecca Turner
Black and Blue Salad

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f you haven’t had the black-n-blue salad at Primos you’re missing out! It even rates right (if you get the dressing on the side).

Main meals need 4-6 different food groups to be balanced. 

The steak give a solid protein, no carb here, but plenty of veggies, feta for a diary win, and pecans for the fat. Seriously, dressing on the side and use sparingly (this delicious dish has enough fat from its food groups.) 

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Steak with Summer Salad

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I love summertime and all it’s colorful veggies! It’s easy to eat the rainbow during the summer  months. 
Main meals need 4-6 different food groups to be balanced. Today, I enjoyed leftover steak  for a protein. A starchy summer salad gave me my carbohydrate (plus extra veggies) and small salad with a glob of ranch. 
Remember, nutrients found in whole foods are your body’s worker bees. Choose a variety of food groups to get a variety of talented worker bees.

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Kids Breakfast Idea

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RYP can be helpful for parents to build balanced meals for their kids. However, I understand feeding kids can be frustrating, so hang in there and don’t give up them. 

Neely enjoys the yogurt smoothies (it’s like mama’s she says) and it provides a different consistency, a little more protein, some fruit and all the benefits of dairy. 

Yes, that is good ole raisin bread- two slices would have a full serving of fruit. And I consider this a compromise for powdered doughnuts or pop tarts (although she does get those on vacations and at Nana’s). 

Breakfast for both adults and kids should have 3-5 different food groups to be balanced.

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Rebecca Turner
Taco Salad

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I don’t always eat fast food, but when I do- I rate my plate to stay balanced. 😎 
There are surprisingly more and more balanced options at quick serve places. You just have to “want” to find them. 
Wendy’s chili is a favorite of mine, it’s low in fat, high in fiber and protein. When you get it as a “taco salad” it adds more food groups to your plate. **The dark check at fat is because it’s nestled in the chips, and cheese. 
Main meals need 4-6 different food groups to be balanced. 

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Rebecca Turner
Oats and Yogurt Breakfast

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Breakfast of a busy mom, who doesn’t have time to “cook” something. Everyone has time to mix a bunch of goodies in a bowl. 


Since Rate Your Plate is based on balance of different food groups to provide a variety of nutrition, Breakfast meals should have 3-5 different food groups. Greek yogurt gives a hearty protein and the goodness of dairy. Old fashioned oats for a complex carb, and cantaloupe is a fruit. Stir in 1 Tbsp of peanut butter to provide a plant based fat that will keep you full and satisfied. 


Get creative with a fruit, oats and yogurt bowl. Summertime offers fruits galore! Any fruit can change the entire experience. Don’t get stuck in a fruit rut.

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Protein Packed Lunch

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Post workout protein packed lunch. If you strength train, your workout isn’t over till you’ve recovered with proper nutrients. 
No supplements needed to build muscle. Just Rate Your Plate with whole foods from a variety of food groups. 
Zero afflictions with these brands. It’s just what I enjoy to eat. 
Tuna gives me a lean protein with some omega 3s. Crackers for the carb. Plenty of vegetables (that white one is a turnip root ). Ultra filtered milk for nutrients that rehydrate and restore the body. With a big honking glob of hummus for a plant based fat.

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Crawfish Omelette

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If you happen to have peeled crawfish in your fridge, it makes for a delicious omelette.  
Main meals need 4-6 different food groups to be balanced. Learn more about Rate Your Plate in the link in profile. 

Protein- eggs and crawfish. Whole grain wrap for a carbohydrate. No vegetables, but some juicy cantaloupe. And the fat came from multiple eggs with the yolk.

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French Fry Fix

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I love French Fries. And I work them into my life weekly (sometimes it’s stealing them off someone else’s plate). This is what makes Rate Your Plate a game changer for most. You can have it all, maybe not all at the same time, but you’re in control and that’s what matters. 
Grilled chicken strips and veggies on the indoor grill. No fruit or dairy here, but the carb and fat came from frozen fries cooked in the oven. 

Main meals need 4-6 different food groups to be balanced.

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Summer Starchy Vegetable Salad

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Summertime vegetables are some of my favorite. This sweet, crunchy and (starchy) vegetable salad is perfect to pair with BBQ (or anything yummy). Cooked Lima beans, sweet corn, sliced cherry tomatoes, cilantro with a tablespoon of robust olive oil and salt and pepper to taste. Mix well. Chill. Enjoy.  You could nix the oil and add in feta cheese or even pine nuts.

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