Posts in Meal
Fish and a Salad

Rate Your Plate 

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.

RebeccaTurner_RateYourPlate_FishSalad
Salmon Salad, Fruit

Rate Your Plate 

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.

SalmonSaladFruit_RateYourPlate_RebeccaTurner
Rate Your Plate, MealRebecca Turner
Salmon Patty with Vegetables

Rate Your Plate


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.

RateYourPlate_GrilledChickenSalad_RebeccaTurner
Rate Your Plate, MealRebecca Turner
Fish Sandwich

Rate Your Plate

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.

FishSandwich_RateYourPlate_RebeccaTurner
Fajita Eggs

Rate Your Plate

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.

FajitaEggs_RateYourPlate_RebeccaTurner
Pork Tenderloin and Sweet Potato

Rate Your Plate
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.

PorkSweetPotato_RateYourPlate_RebeccaTurner
Tomato Sandwich

Rate Your Plate
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

Rate Your Plate

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. 

thumbnail-42.jpeg
 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)!

Add Zucchini to Spaghetti

 Rate Your Plate
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. 

 

VeggieSpaghetti_RateYourPlate_RebeccaTurner
Turkey Burger, Sweet Potato Fries

Rate Your Plate

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

TurkeyBurger_SweetPoatoFries_RateYourPlate_RebeccaTurner
Screen Shot 2018-07-10 at 6.20.44 AM.png

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

Grilled Chicken, Potato, Salad

Rate Your Plate

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

GrilledChickenPotatoSalad_RebeccaTurner_RateYourPlate
Back Yard Burger

Rate Your Plate

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. 

RebeccaTurner_RateYourPlate_BackyardBurger
Black and Blue Salad

Rate Your Plate

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.) 

thumbnail-3.jpeg
Steak with Summer Salad

Rate Your Plate
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.

thumbnail-2.jpeg
Protein Packed Lunch

Rate Your Plate
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.

thumbnail-4.jpeg
Crawfish Omelette

Rate Your Plate

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.

thumbnail-3.jpeg
French Fry Fix

Rate Your Plate
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.

thumbnail-2.jpeg
Summer Starchy Vegetable Salad

 Rate Your Plate
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.

thumbnail.jpeg
Salad Bar

Rate Your Plate
Look how pretty and it came from a locally owned grocery store’s salad bar. 

You will need to still Rate Your Plate while partaking in a salad bar, since it’s easy to over sever yourself, because you think, “it’s a salad bar for crying out loud!” Egg and diced ham (good ham, too) for the protein.

There wasn’t enough croutons to be a carbohydrate. Plenty of vegetables and grapes for a fruit. Typically, I would add cheese to this, but they were out of it at the moment.  And, dressing for the fat choice. 


Just beware of adding too much: meat with bacon, cheese, and nuts or seeds (with dressing, too). All individually nutritious, but you don’t need “all” those on one pile of lettuce.

thumbnail-60.jpeg