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We share a simple way to put protein, carbs, and fats together for steady energy, fewer cravings, and meals you actually enjoy. From hand-portion guides to shake hacks and family-friendly dinners, we make balanced eating doable without obsessive tracking.

• anchoring meals around protein with fiber-rich carbs and healthy fats
• practical breakfasts that add protein before carbs
• yogurt bowls, shakes, and leftovers as easy lunch frameworks
• dinner ideas like veggie-loaded spaghetti and portioned nachos
• hand portion guide for protein, fats, and carbs
• when to track macros and when to eyeball
• adjusting meals for hormone stages and men vs women
• choosing whole, minimally processed foods for long-term health

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