How to Build a Balanced Meal: Whole Food Nutrition for Real Energy & Hormone Balance
If you’ve ever felt like you’re “doing everything right” with food, eating clean, working out, and still not seeing results you’re not alone.
For many adults (especially women over 30), the challenge isn’t willpower, it’s balance. Understanding how much protein, fat, and fiber your body actually needs can make all the difference in your energy, metabolism, and hormones.
Let’s break down what whole food nutrition really means, how to build a balanced meal, and how your needs shift with exercise, stress, and your menstrual cycle.
What Does “Whole Food Nutrition” Mean?
Whole food nutrition is about choosing foods as close to their natural state as possible, foods that your body recognizes and knows how to use.
Think: foods that once grew, swam, or ran, not those made in a factory.
Whole foods deliver the building blocks your body needs for steady energy, hormone balance, and long-term health. Think of your body just like city, it has ubers (hormones aka chemical messengers ) it has highways (blood vessels and lymphatic system) it has an eco system ( your digestive tract)
We’ve all seen Canada Health Food Guide, and it really has come along way in the last 10 years! It now suggests half your plate in low glycemic veggies! This is HUGE and it is exactly what you should be doing!
The Balanced Plate Formula
Every meal should include three essentials: Please note that your intake will vary depending on your body, do you have a desk job? How often do you work out? What phase of your menstrual cycle are you in? These numbers are JUST a guide to get you start, every body has different needs. Please adjust to YOUR needs. These numbers are specifically for women 30 years plus.
Protein – builds and repairs muscle, supports hormones, and keeps you full. Aim For 1.2–1.6 g/kg body weight 90–120g/day
Healthy Fats – nourish your brain, skin, and hormones. Aim for 25–35% of daily calories 50–80g/day
Fiber-rich Carbs – stabilize blood sugar, fuel your workouts, and feed your gut bacteria. Carbohydrates are your bodies preferred fuel choice. Do not fear carbs! Aim for 25–35g a day
** Most women I work with aren’t eating enough protein or fiber and that’s often why they feel tired, crave sugar, or struggle to lose weight even when eating “healthy.”
Adjusting for Workouts (3–4x per week)
If you’re active, lifting weights, doing spin, or yoga several times a week your body needs a bit more fuel to repair and recover.
Protein: increase to 1.6–2.0 g/kg body weight
Carbs: add a small portion of complex carbs post-workout (½–1 cup cooked rice, quinoa, or sweet potato)
Hydration: aim for 2–3L of water daily, plus electrolytes if sweating heavily
Timing: eat within 60 minutes post-workout to support recovery
Fueling properly helps your body adapt to exercise, not just recover from it.
How the Menstrual Cycle Affects Nutrition
Women’s nutritional needs shift throughout the month and being aware of this can make a big difference in mood, cravings, and energy.
Your cravings aren’t random, they’re hormonal cues. By leaning into these shifts instead of fighting them, you’ll feel more balanced and in tune with your body.
Follicular (Days 1–14) Estrogen rises; energy climbs- Light, fresh meals with lean proteins & greens
Ovulation (~Day 14)Energy peaks Cruciferous veggies, hydration, B vitamins
Luteal (Days 15–28)Progesterone rises; appetite increases Add complex carbs, magnesium-rich foods (nuts, seeds, leafy greens)
Menstrual (Days 1–5)Hormones drop; energy low- Iron-rich foods with vitamin C, warm grounding meals.
Stress, Sleep & Blood Sugar: The Hidden Connection
When stress and sleep are off, cortisol and insulin get thrown out of balance, leading to more hunger, cravings, and belly fat storage.
Simple strategies to support balance:
Eat 25–30g protein at breakfast
Don’t skip meals, aim to eat every 4–5 hours
Limit caffeine after 11 a.m.
Include magnesium-rich foods daily
Prioritize 7–9 hours of sleep
You can’t out-diet stress, but you can nourish your body to handle it better.
Whole food nutrition isn’t about being perfect, it’s about being present.
When you consistently build balanced meals with protein, healthy fats, and fiber, you’ll notice steadier energy, better moods, and fewer cravings.
Start with your next meal. Keep it simple. Listen to how your body responds.
If you want a personalized approach that supports your hormones and metabolism, my Metabolic Balance® program is designed for exactly that, nourishing your body with the foods that serve you best.
Im here for you,
Toddia xo.
