How to Build Out your Perfect Plate – Nutrition Strategy 101 [Podcast Solo Episode with Host Ben Brown]

By: Ben Brown

Let’s face it, trying to figure what, when, and how to eat is a full-time job.

Go ahead and do a simple Google search for “weight loss” and strap yourself in for a mind-numbing and overwhelming amount of confusing and contradictory information, including diets and “protocols” ranging from: Paleo, Ketogenic, Plant-based, Mediterranean, low-fat, high-fat, Carnivore, intermittent fasting, cleanses, etc., etc.

I’m sad to admit it, but even as a nutritionist, with more than 15 years of experience and education, I’m more confused than I’ve ever been about nutrition…

And frankly, I’m a little concerned that I’ve only been contributing to the myriad of nutrition information that, for most regular Janes and Joe’s, just isn’t going to be practical to implement.

Therefore, I feel like it’s necessary to take a step back here and add a little more clarity to what I consider to be the easiest and most realistic way to change your nutrition habits today…by learning HOW to build out your plate from meal to meal.

In this solo episode, we’ll discuss:

  • How many meals per day are ideal and when
  • How much protein, carbs, and fats at each meal
  • Why it’s important to create nutritional balance at every meal
  • How to better control blood sugar, hormones, and total calories
  • Why a simple protein shake can be a game changer when you’re on the go
  • Where to get high quality supplements (at a heavily discounted price)

As you’ll hear in the episode, I’ve used these “plate building” strategies for countless clients who have lost anywhere from 20 to 50+ lbs simply by following the guidelines here-in.

I’ll tell you what the trick is… DON’T MAKE IT MORE COMPLEX THAN IT NEEDS TO BE. period.

Additional Resources:

FREE Download: Fast Energy Fix Blueprint

Episode 55 - Fundamentals of Nutrition with Brian St. Pierre

Episode 63 - Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon

Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):


Just click on the “Create an Account” link below the sign in button.

Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.

*If you are registering for the purposes of implementing the 5-Day Fasting Mimicking Diet, please email me and let me know you created your account and I’ll send you the specific fasting guidelines as well as which products you’ll want to order to get started.

If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.

While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!

And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: and/or book a time for a free strategy call here:


If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben