How to Build a Week of Balanced Eating with Calorie Controlled Meals

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To build a week of balanced eating with calorie controlled meals, start by planning each day around a protein source, a colorful vegetable, a smart carb like quinoa or sweet potato, and a healthy fat. Portion control is key; use your hand as a guide—palm for protein, fist for carbs, two cupped hands for greens, and thumb for fats. Prep batches of staples like grilled chicken, roasted veggies, or lentil soup to mix and match. Rotate meals to avoid boredom while keeping calories consistent. A sam…