“Balance is the key to everything. What we do, think, say, eat feel, they all require awareness and through this awareness we can grow.”
~Kai Fresca
5-Week Reset Challenge: Week 2
Building Balanced Plates with Macros (No Calculator Required)
Welcome to Week 2 of the Reset Challenge!
Last week was all about awareness—tracking your food and learning what your current habits actually look like. That awareness is powerful.
This week, we’re using that information to build balanced meals using macros—in a simple, real-life way.
And don’t worry…
This is macro-friendly, not macro-obsessed!
What Are Macros (And Why Should You Care)?
Macros—short for macronutrients—are the three main nutrients your body needs for energy and function:
Protein – builds and repairs muscle, keeps you full
Carbohydrates – your body’s preferred energy source
Fats – support hormones, brain health, and satisfaction
Every food contains one (or more) of these.
The goal isn’t to eliminate any of them—it’s to balance them.
When macros are balanced, your body feels fueled, satisfied, and energized. When they’re off, you may notice low energy, cravings, or feeling hungry soon after eating.
The Macro-Based Balanced Plate
Instead of focusing on calories or “perfect” meals, use this macro-focused plate method:
Protein (¼–⅓ of your plate)
Eggs, chicken, fish, lean beef, Greek yogurt, tofu, protein shakesCarbohydrates (¼–⅓ of your plate)
Rice, potatoes, pasta, fruit, bread, oats, beansFats (small but important)
Olive oil, avocado, nuts, seeds, cheese, butterFiber Bonus
Vegetables and fruits help digestion, fullness, and overall health
You don’t need to weigh food this week—just practice including each macro at meals.
Why Protein Is the Star (But Not the Only One)
Protein often gets the most attention—and for good reason:
Helps preserve muscle
Increases fullness
Supports metabolism
But protein works best with carbs and fats—not without them.
Cutting carbs or fats too low often leads to low energy and strong cravings.
Balance > restriction.
This Week’s Macro Focus
For the next 7 days:
Aim to include all three macros at most meals
Prioritize protein first, then build around it
Use your food tracking from last week to notice:
Are meals missing protein?
Are carbs or fats being avoided?
How do balanced meals make you feel?
Progress comes from patterns—not perfection.
A Quick Macro Mindset Reminder
Macros are not rules.
They’re tools.
This week is about learning how different macro combinations make your body feel—so you can make informed choices heading into 2026.
You’re building skills, not chasing short-term results.
Next Week Preview:
In Week 3, we’ll focus on creating habits that support your macros and meals consistently—even on busy, stressful days.
Weekly Movement Motivation!
Onward & Upward my Friends….
