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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Beach Breakfast

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Vacation breakfast that is easy to pack and delicious to eat. Simple, light start to a busy beach day. Breakfast should have 3-5 food groups. 
This could easy have fruit added to it, but I knew I’d be snacking on grapes while enjoying the sun and waves so I held off on those this time. 
Alternative: This would also make a killer snack (pre/post) workouts.

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Post workout brunch.

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Post workout brunch. 
1 Egg + 2 Egg whites wrapped in a high fiber tortilla, paired with veggies and hummus (with a large enough serving that it’s my fat), washed down with an ice cold skim, Fairlife. 

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

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Sausage Balls

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Sausage balls are one of my weaknesses. Dang, they are delicious!! And sausage balls are my go to when partaking in a potluck breakfast. As good as they are, if you’re trying to manage your weight or health, you need to be mindful of the amount you just pop, pop, pop, into your mouth. 


While sausage balls do have some protein in them, they have more fat per serving. Pairing it with a Greek yogurt which is packed in protein and a fruit balances it out.

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

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Salad Bar

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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.

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Salmon Patty

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Main meals should have 4-6 different food groups to be balanced. Variety of food groups is the key to a variety of nutrients.

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Salmon patty provides a powerful protein, a sweet potato for the carb (plus veggie) and spinach with peppers for more vegetables. And..... of course, I had a little ranch. 

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Rebecca Turner
Veggie Pasta Product Review

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You might have noticed the vegetable pasta options in your freezer section. They definitely can be part of a balanced meal, but make sure you read the label for the full picture. 

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Yes, they are 100% vegetables, but it still comes from lentils and beans which are a starchy vegetable and would be a carbohydrate on your plate. 

You do get a bonus of 10 grams of plant based protein! And minimal sugar of any kind. With a modest amount of fat.

I appreciate that they put the serving size calories + the entire bag calories so you can compare the difference. You certainly can eat the entire bag and end up with 20 grams of protein, but also 55 grams of carbohydrates. Just be aware of what else you are pairing an entire bag with. 

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If I ate the entire bag, I would pair it with a side salad or non starchy vegetable. Maybe some shrimp or light fish, but it’s heavy enough alone. 

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I did pair it with grilled chicken and a non starchy vegetable, asparagus. 

Not an ad. Just a review. I enjoyed the taste, the kid did not (but honestly it’s because it has an odd appearance).

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Rebecca Turner