How to Build an Empowered Plate!

Hello friends,

Let’s get in the game for December. Fun is ahead, and if we want to feel strong on January 1st, a simple plan for how we eat goes a long way. Knowledge is power. Take this quick knowledge boost quiz to get prepped for the holiday season!

1. Breakfast: What’s the most empowered choice?

A) Whole-grain toast with peanut butter and sliced berries
B) A whey-isolate smoothie plus 2 eggs with ham or salmon and sautéed vegetables
C) Oatmeal made with milk and blueberries
D) Cottage cheese with berries and nuts

Answer: B A double-anchor breakfast (30–40g protein + veggies) keeps you full for hours, warding off mid-day cravings.

2. What’s the minimum protein target for most Empower plates?

A) 15–20 grams
B) 20–25 grams
C) 30–40 grams
D) 10 grams

Answer: C 30–40g per meal will keep you full, energized and support muscle growth.

3. You’re in a rush at lunch. What’s your best option?

A) Bagel with cream cheese
B) Chicken breast, pre-chopped veggies, and avocado
C) Protein bar and a latte
D) Leftover spaghetti with garlic bread

Answer: B Protein + produce + a little healthy fat = stable, steady energy.

4. Which dinner matches an Empowered Plate?

A) Grilled salmon, roasted vegetables, and a mixed salad with avocado
B) Spaghetti with garlic bread
C) Mac and cheese D) Pizza and wine

Answer: A Protein + vegetables and some healthy fats is the Empowered dinner foundation.

Built on Basics wrapped up Monday. Eight weeks of practicing building an Empowered Plate! 👊

5. What makes a meal satisfying?

A) Eating lots of carbs
B) Ending the meal with something sweet
C) Protein + fiber (example: chicken, roasted veggies, berries, drizzle of olive oil)
D) Eating until you’re stuffed

Answer: C Satisfaction = protein + fiber + a little fat.

6. Building an on-the-go meal? What’s the simplest formula?

A) Two quick carbs
B) Something fast; fix it later
C) Protein + produce
D) Whatever looks healthy

Answer: C This formula works anywhere!

7. You’re craving a snack. What’s the first thing you ask yourself?

A) Do I actually need a snack or am I under-fueled and really need a meal?
B) A handful of crackers should be fine
C) Gummy bears or a scoop of peanut butter
D) Maybe I’m just bored; ignore it and move on

Answer: A Snacking is often a sign you didn’t eat enough protein earlier. If it’s true hunger, a small protein + fruit/veg mini-meal can help, but sometimes the real solution is eating a proper meal.

8. Do you need a pre-workout snack?

A) Yes, always
B) No, never
C) If your last meal was 3–4 hours ago, a small protein + carb snack can help WOD energy
D) Only if it’s early morning

Answer: C If you ate recently, skip it. If you haven’t, fuel lightly.

9. Heading to a holiday party with tons of great food. Best approach?

A) Skip lunch
B) Eat a protein-forward snack before you go
C) Try everything immediately so you don’t feel restricted
D) Stand near the veggie tray

Answer: B Arriving hungry is the number one cause of overeating at parties.

10. Dessert is served. Your strongest choice?

A) Take a full serving
B) Skip it entirely
C) Choose the dessert you genuinely want and enjoy a mindful portion
D) A tiny bit of everything

Answer: C Intentional enjoyment is more sustainable than restriction.

11. Major holiday meal. What’s the smartest strategy?

A) Fill half your plate with carbs
B) Start with protein + vegetables, then add the holiday foods you care about
C) Eat lightly early so you can have more later
D) Let the host plate for you

Answer: B Protein first = controlled appetite all evening.

12. Back-to-back holiday events, what keeps you grounded?

A) Go all in and restart in January
B) Track every bite
C) Avoid social meals
D) Hit one daily target consistently i.e., protein at every meal

Answer: D A protein anchor at every meal will keep blood sugar stable, reduce cravings, and reduce holiday heyday!

😋