Scale trauma? · The Athlete Hub

Scale trauma?

If you don’t have specific body composition or performance goals, this is a great, simple way to eat well, stay on track, and feel energised day to day.

Think of your plate like this:

🥦🥕½ plate = Veggies

Fresh, frozen or cooked — all count.

The more colour, the better.

🥩🥚¼ plate = Protein

Helps keep you full and supports muscle and recovery.

Examples: chicken, fish, eggs, lean beef, tofu, Greek yoghurt, legumes.

🥔🍚¼ plate = Carbs

Your main energy source.

Examples: rice, pasta, potato, quinoa, sweet potato, pumpkin, bread.

🥑🥜+ A small amount of healthy fat

Supports hormones and keeps meals satisfying.

Examples: olive oil, avocado, nuts, seeds. Serving size should be about the size of the top of your thumb.

What about mixed dishes like pasta?

You don’t need foods separated on your plate.

Just check the meal includes:

A solid protein source - remember the 1/4 plate rule
Veggies (don’t be shy here)
A sensible portion of carbs - remember the 1/4 plate rule

If the dish is carb-heavy (hello pasta) you can reduce the portion of pasta and bulk up the meal by:

Add extra veggies to bulk up the dish
Make sure protein is front and centre
Choose tomato, meat, lentil or yoghurt-based sauces when possible

💡Tip - The scale isn't a punishment. It is a tool to help you learn what portions are right for your body. When used for education and not punishment, the scale can help you ensure you aren't overeating calorie dense foods such as olive oil and peanut butter and getting enough protein for your body and goal.

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