Most women eat far less protein and vegetables—and far more refined carbs—than they realize. Creating a visually balanced plate keeps nutrients, energy, and hormones in sync without counting or restricting. Aim for ½ vegetables or salad , ¼ lean protein , and ¼ whole-grain or starchy vegetables , plus a drizzle of healthy fat like olive oil or avocado. This combination slows digestion, supports muscle repair, and stabilizes blood sugar—reducing that afternoon crash or after-d