Fish and a Salad

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Simple lunch or dinner. Grilled fish, salad with feta cheese and an olive oil dressing. You could certainly add some energizing carbohydrates (beans, a sweet potato, or even quinoa sounds good for this meal). I didn’t have any of those options in the cabinet at the time. Don’t forget, main meals need 4-6 different food groups to be balanced.

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Breakfast On-the-Go

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Breakfast on the go. No excuse not to get your 3-5 different food groups at breakfast. Are some mornings super rushed (sound familiar)? I pop in a to-go cup of oatmeal; once it’s cooked, I add a spoon on peanut butter. I don’t even stir it (who has time for that), let it sit, and melt into the oatmeal, as God intended (I believe). Sometimes I slice my banana, others times I shove it in my work bag. Then I pour a cup of coffee and a glass of Fairlife milk (not an ad). Boom. I’m out the door with a hearty, healthy, breakfast.

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Rebecca Turner
Salmon Salad, Fruit

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Don’t overthink lunch.

Just think about getting 4-6 different food groups to be balanced.


Salmon served up an omega-3 rich (heart healthy) protein. Spinach with pico provided veggies and spice. Sliced mixed fruit. And ranch for fat to anchor it all down.

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Rate Your Plate, MealRebecca Turner
Bagel, Eggs, Grapes

Strive to have 3-5 different food groups at breakfast to be balanced. 

Two eggs plus egg whites provided a protein and healthy fat. *Half a toasted bagel for a complex carb. A cup of fresh grapes for fruit.

*Bagels tend to be very dense and high in calories. There are good uses for an entire bagel: pre- (intense) workout or long run, bulking up, or you’re not trying to manage your weight. Don’t give them up entirely, don’t eat them allllllllll, alllllll the time. 

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Salmon Patty with Vegetables

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Salmon patty (from frozen) provides a lean protein. Starchy vegetables give a complex (fiber-rich) carbohydrate. Steamed zucchini and squash for more veggie love. No fruit or dairy at this meal. The vegetables were tossed in olive oil for healthy fat. Four good food groups. 

SalmonPatty_RateYourPlate_RebeccaTurner
Rate Your Plate, MealRebecca Turner
Grilled Chicken Salad

Another meal made out the rainbow 🌈 thanks to Choctaw Fresh Produce! I enjoyed this beautiful salad at Pear River Resorts. It was a gorgeous mound of deliciousness. While I’m a cheese lover, this is a tad much for one salad. What you don’t see is I removed about half and sat it to the side, and proceeded with my mega mixture. 


Grilled chicken provides a lean protein. All the fresh vegetables. Yep, I ate the bread stick for my carbohydrate (I did, however, pass on the crackers brought with it). Some cheese for a dairy and I sparingly used ranch dressing on the side. 

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

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Rate Your Plate, MealRebecca Turner
Egg, Tomato Sandwich

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Breakfast sandwiches are my favorite. This would also make a delicious brunch or easy lunch. A whole egg with egg whites for a lean protein. Toasted wheat bread with a laughing cow cheese wedge. Fresh sliced tomatoes (a little s&p for flavor). 


Breakfast needs 3-5 different food groups to be balanced

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Rebecca Turner
Mason Jar Parfaits

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Make ahead breakfast parfaits. You all these are divine and easy to assemble. Make 3-5 at a time for on the go breakfast, or (pre/post workout) snack. Breakfast needs 3-5 different food groups to be balanced. 


Greek yogurt provides a dominant protein. *This is plain, made from whole milk (a little extra fat and creaminess). Next, use a high fiber or high protein whole grain cereal. *Using cereal over granola usually saves you added sugar grams and overall calories, without forgoing the crunch. You can use old fashioned oats, but they don’t stand up to the yogurt the way cereal can. Lastly, add a fruit of choice (berries, pineapple, kiwi, chopped apples, or peaches). *If you use bananas, slice those right before eating, you’ll be sad to see them after a night in the refrigerator.

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Rebecca Turner
PB, Banana Waffles

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Breakfast, my favorite meal. Ultrafiltered milk provides plenty of protein. Whole grain waffles, a banana and peanut butter for healthy fat. 
Your breakfast needs 3-5 different food groups to be balanced. Learn more about Rate Your Plate here
Remember, a VARIETY of food is the best thing you can do to get a VARIETY of nutrients your body needs on a daily bases. Singular food groups provide singular nourishment.

PB_Banana_Waffles_RateYourPlate_RebeccaTurner
Fish Sandwich

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Post workout brunch. If your workout takes you less than an hour to complete, and you’re going to be eating a meal within the next 1-2 hours (breakfast, lunch or dinner), there is no reason to have a post workout shake or snack (unless you’re trying to gain weight). Powerful nutrients create powerful bodies. Your workout isn’t complete until you’ve to refuel. 

Main meals need 4-6 different food groups to be balanced. Learn more about Rate Your Plate here
Excellent fish sandwich, on wheat bread, tomatoes and carrots for veggies, and mayo for the fat. *Even if you haven’t worked out, this is a fabulous lunch.

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Fajita Eggs

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Utilize leftover fajitas by adding egg whites to make them stretch for two.  Protein and fat come from the fajitas mix. Used a whole grain wrap at home for added fiber and lower calories (than restaurant wraps). Paired it with a side of fresh greens and salsa for vegetables.

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Pork Tenderloin and Sweet Potato

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Main meals need 4-6 different food groups to be balanced. Learn more about Rate Your Plate here.  Put your oven to work. Pork tenderloin for a lean protein. Sweet potato for a complex carb. Roasted Brussels sprouts for a veggies. No fruit or dairy at this meal. Olive oil on the sprouts for a healthy fat.

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Tomato Sandwich

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A powerful post-workout lunch (but well balanced for any time). Grilled chicken provides protein for repairing muscle. The whole grain bread helps replenish my energy stores. The bread has a laughing cow cheese wedge (not enough dairy to count as a serving) and sliced tomatoes. Bonus veggies with the Brussels sprouts leftover from dinner. Olive oil used in cooking both the chicken and sprouts offer a healthy fat. 


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

TomatoSandwich_RateYourPlate_RebeccaTurner
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.

Snacktime_RateYourPlate_RebeccaTurner
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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