The 3-Part Power Formula: Build Meals That Actually Work for You

Nutrition advice can feel like alphabet soup sometimes. “Eat more protein!” “Avoid carbs!” “Don’t forget your greens!” You can attempt to do all of that, but it easily becomes a jumbled mess. What does a balanced meal actually look like?

Enter: The 3-Part Power Formula that gives you a framework for what to actually follow that is simple and balanced!

The 3-Part Power Formula

1. Color = Fruits + Veggies

Color isn’t just pretty, it’s powerful! Every bright hue in your fruits and veggies brings something different to the table:

• Vitamins and minerals that keep your body running smoothly

• Fiber for healthy digestion and fullness

• Hydration because produce DOES count toward your water intake!

Challenge yourself to build meals with at least three colors. The more color on your plate, the wider range of nutrients you get. Plus, it just looks way more fun to eat.

2. Protein = Staying Power

Protein is the steady hand that keeps your energy and focus locked in all day.

It helps:

• Keep you full longer

• Fuel and repair muscles

• Balance blood sugar

Mix it up! Try eggs, Greek yogurt, chicken, turkey, fish, tofu, beans, or lentils. Your goal is to rotate your proteins throughout the week for variety and complete nutrition.

3. Steady Energy = Whole Grains + Healthy Fats

No sugar highs or crashes here, you just want smooth, consistent energy that lasts.

Think:

• Whole grains: oats, brown rice, quinoa, whole wheat bread

• Healthy fats: avocado, nuts, seeds, olive oil

These foods help keep your brain sharp and your energy stable, so you’re not raiding the pantry at 3 p.m.

Add Balance, Color, and Variety

Now that you’ve got the formula, here’s how to make it fun and practical:

• Build meals with at least 3 colors (green, red, orange, purple)

• Add texture: crunchy veggies, creamy avocado, juicy fruit.

• Include something fresh at every meal, even if it’s just a handful of spinach or a few berries.

• Rotate your go-tos: chicken one day, beans the next, maybe tofu or eggs after that.

Save this for Later

The 3-Part Power Formula isn’t a diet. It gives you a framework to check in with your plate and make sure you’re fueling for energy, focus, and confidence.

So next time you build a meal, just ask yourself:
- Got color?
- Got protein?
- Got steady energy?

If the answer’s “yes,” you’re winning.