THE YARD GYM
6 WEEK CHALLENGE
YOUR GUIDE TO BUILDING A BALANCED MEAL: It is crucial to fuel your body properly to sustain energy, support recovery, and feel your best. By building a balanced plate, you can maximise your day and workouts while nourishing your body from the inside out. Below is a template to help you create a well- balanced meal.
HOW TO BUILD A SIMPLE PLATE
PROTEIN
CARB
FAT
PICK 1
PICK 2-4
PICK 1-3
200-250g steak 120g salmon 95g tin of tuna
1 medium potato (any type) 1/2 cup quinoa (cooked)
1 tbsp olive oil Spray olive oil for cooking 30g goats cheese 30g feta 1 tbsp almond butter 1/4 avocado 10-15g nuts (e.g., almonds, walnuts)
1/2 cup brown rice (cooked) 1/2 cup couscous (cooked) 1/2 cup whole wheat pasta (cooked) 1 small corn cob 1 whole grain wrap 1 cup steamed or roast veggies (broccoli, carrot, zucchini, pumpkin, mushroom etc) 1 cup spinach (fresh or cooked) 1/2 small cauliflower (roasted or steamed) 1 cup green beans 1/2 cup peas 1 medium cucumber (sliced for a refreshing side) 1 medium tomato (sliced or diced) 1 cup mixed leafy greens (lettuce, arugula, rocket)
250g mince (any form) 100g chicken breast 200g lamb cutlets 200g pork cutlet 120g chicken thigh 120g barramundi fillet 100g sashimi grade tuna 2 eggs 100g tofu 100g prawns 100g tempeh or tofu 100g cottage cheese 120g cooked chickpeas 120g cooked lentils
1 tbsp seeds 1 tbsp tahini 1 tbsp coconut oil
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