Halloween is just around the corner, and while I won’t be handing out any spell books, I will share a little witchcraft for building meals that actually work in real life. 🪄
One of my clients was struggling recently. Between long workdays and late nights caring for her sick pup, she didn’t have the time or brainpower to cook elaborate meals. She wanted something simple:
✅ Quick to put together
✅ Made with ingredients she already had on hand
✅ Actually filling and nutritious
We pulled out the ​Nerd Fitness Balanced Plate​ guide, which is a great framework, but when you’re brand new, it can still feel like staring into a bubbling cauldron wondering what do I add next?
So let’s break it down like a proper witch’s brew…err, meal. 🧹
Step 1: Protein (the potion’s core)
Start with your anchor: chicken, lentils, eggs, Greek yogurt, beans, etc.
We start with protein because:
A) most people we work with are on the low-end of protein requirements,
B) it’s filling and helps with recovery/muscle-building 💪 .
Step 2: Fruits & Veggies (the color + texture)
Next, it’s time to add fruits and veggies to the brew.
Generally, I try to pair this with whatever protein I picked in step one, but use whatever you have available.
Hamburger? Add pickles, lettuce, tomato, fruit on the side, etc.
Fajita chicken? Pile on salsa, lettuce, peppers, onions, etc.
Lentils & beans? Roast a tray of veggies to go alongside.
And this doesn’t have to be fresh, either!
Frozen and canned fruits and veggies are great options, especially in a pinch when you are throwing a meal together!
We always have a few cans of green beans, frozen veggie mixes, and frozen fruit (wild blueberries are our favorite) on hand at our home.
Step 3: Starchy Carbs (the structure of the spell)
The potion really starts to come together when we add in the starchy carbs!
Pasta, rice, potatoes, bread, tortillas, etc.
A portion-size about ¼ to ⅓ of a dinner plate is the sweet spot for most people.
Note: I consider myself a connoisseur of microwave baked potatoes. 😂 My wife can hand me a potato and just by the feel of it, I can tell her how long to microwave it for.
8-minutes is the general starting point for a medium-large potato.
If it’s smaller, start with 6 ½ to 7 minutes, and for GIANT ones, you may need to go all the way up to 10 minutes!
I’m available to rent for parties where lots of microwave potatoes are to be had! 😜
Step 4: Fats & Flavor (the finishing spark)
And finally, the finishing touches: sauce, cheese, avocado, dressing, oil, nuts or seeds, etc.
This is the dollop that ties it together. That’s usually 1-2 Tablespoons of oil/butter, a small palmful of nuts or seeds, or about ½-1 full avocado, etc.
Note: You can find conversion charts for portion sizes of common ingredients ​HERE​.
— Want to try this? Next time you eat one of your go-to meals, pause and run it through the potion steps:

And because I know real life is messy (kids, work, exhaustion, you name it), here are a few go-to “potions” from my own family when time and energy are at zero:

Rotisserie chicken + baked potato (microwave ~8 min, trust me) + green beans or steamable broccoli with butter on top.
Eggs + fresh berries + sautéed frozen spinach + toast + sprinkle of cheese.
Ground beef or turkey tacos + bagged salad mix + tortillas + salsa + shredded cheese.
Whole wheat pasta + jarred marinara + frozen meatballs + side of roasted veggies.
Pre-cooked grilled chicken strips + bagged salad kit + slice of sourdough + olive oil drizzle.

No magic required. Just a simple formula you can cast again and again.
You’ve got this!
-Matt
P.S. I’ve started collecting photos of meals that fit the “balanced plate” concept. Send me yours and I’ll put them all together in a package for everyone to share. 💪
P.P.S. The video link in last week’s email was broken 😱 . Here’s a​ fixed one​.