Free Download - Monique Yates Fitness
Standards. Strength. Sustainability.
Stop Guessing
Start Building
A Plate That Works.
A practical, no-chaos guide to balanced nutrition,
whether you track macros or prefer to keep it simple.
Inside the free guide
How to build a balanced plate using two simple, proven methods
Macro tracking approach with practical portion targets
Visual plate method - no numbers required
Real meal examples you can use straight away
Enter your details below and the guide goes straight to your inbox.
No spam. No chaos. Just clarity.
Nutrition Without The Noise.
Most guides give you rules. This one gives you a framework - one that works whether you're tracking every gram or just trying to build better habits.
The women I coach aren't missing willpower. It's about having a standard to build from.
A balanced plate is a good place to start.
Pro Athlete
Competitive Pro Bikini, Pro Sports and Pro Fitness Athlete, Hypertrophy Coach, and cycle breaker. I've rebuilt from the inside out and I coach from that place.
Where lived experience meets standards and data, not trends.
Hypertrophy &
Body Recomposition Coach
Building strength & muscle through smart, sustainable training - data driven, standards-led, and built for steady progression.
Not trends, not extremes.
Coach for High Performing Women
I don't hand out quick fixes.
I build a system that makes results repeatable.
No chaos, no guesswork.
WHAT'S INSIDE
Three chapters. Zero fluff. Everything you need to build a plate that actually supports your training and your life.
What Is A Balanced Meal?
The four components every meal needs — protein, carbohydrates, healthy fats, and vegetables — and why each one matters for your energy, recovery, and body composition.
How To Build Your Plate
Two methods covered in full: the macro tracking approach with practical targets per meal, and the visual Balanced Plate Method for those who prefer a simpler, non-tracking approach.
Real Meal Examples
Fourteen balanced meal combinations across protein sources, carbohydrates, vegetables, and healthy fats — ready to build from straight away.
STANDARDS CREATE - SPACE FOR PROGRESS
Monique Yates, Hypertrophy & Body Recomposition Coach
This guide gets your plate right.
Everything else; training, recovery, mindset - is what coaching is built for.
Ready for more than a guide?
Work Directly With Monique.
If you're a high-performing women who's ready for a clear plan and real accountability - the next step is a Results Strategy Call.
15 minutes. No pressure. Just clarity.
