Half your plate is vegetables because they give you the most nutrients for the fewest calories. The fiber keeps you full, supports digestion, and stabilizes blood sugar so your energy doesn't crash mid-workout.

Protein repairs the muscle tissue you break down during exercise. Without enough of it, your body can't recover or build strength. A quarter of your plate provides roughly the 20 to 30g your muscles need per meal.

Carbs are your body's preferred fuel source. Complex carbs like brown rice, quinoa, and sweet potato release energy slowly, keeping you powered through your workout without spikes or crashes.

Fat helps your body absorb key vitamins and keeps hunger at bay between meals. A small amount goes a long way — think a drizzle of olive oil, a few slices of avocado, or a small handful of nuts.