Welcome to a new session of boot camp! We’re looking forward to working with you over the next seven weeks. 

Since exercise is the focus at our boot camp sessions, we want to use this blog to equip you with nutrition tools you can implement at home. Meal planning is an essential for healthy eating and it is unique to each household. While it is a broad tool that encompasses a variety of methods, at its core, meal planning entails knowing the components of a healthy meal. One of the healthy eating approaches that serves a variety of wellness goals is drilling down macronutrients (carbohydrates, protein, fat). A favorite visual representation of this concept is the Harvard Healthy Eating Plate. This practical and user-friendly visual can be applied daily and propel people towards a balanced and nutritious relationship with food. In this representation, “whole grains and fruits” = carbohydrates, “healthy protein” – protein, “healthy oils” = fat, and vegetables can contribute slightly to the carbohydrates, but majorly to micronutrients in our diet.

This week, we will look at recipes in this week’s post featuring seasonal produce from our list at and break down the macronutrient and Healthy Eating Plate components of the recipes below. The more familiar and comfortable you become at looking at a meal and assigning it a “food group” the easier it will become to build nutritious meals at home and dining out.

Plate Planning – Fall Edition

(note: ingredients bolded are in season)

Stuffed Acorn Squash

Protein – quinoa (a whole grain and good source of plant protein and fiber)

Carbohydrate – quinoa, acorn squash, chickpeas (optional), dried cranberries

Vegetableacorn squash, green onion, parsley, garlic

Healthy Fat – olive oil, pepitas

Italian Harvest Soup

Protein – Italian sausage


Vegetable – onion, carrots, celery ribs, cremini mushrooms, garlic, kale

Healthy Fat – olive oil

Sheet Pan Mini Meatloaf with Vegetables

Protein – ground beef

Carbohydratesweet potato

Vegetablebrussels sprouts, garlic, parsley

Healthy Fat – olive oil

Exercise/Workout Spotlight: Every Minute On the Minute (EMOM)

According to ACE Fitness, EMOM:

EMOM workouts, otherwise known as “Every Minute on the Minute,” are a fun and creative way to manipulate your work-rest ratio during workouts. A predetermined number of reps are assigned for each set, and they must be completed in a minute. If completed faster, a longer rest break may be taken. If the exerciser moves slowly, however, he or she will have a limited rest break before the next set.Read the full article here.

By Victoria Emmitt RD

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