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How should I balance protein, carbs and fat at each meal?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Nikkiey splits each meal into roughly 35 to 40 grams of protein, about the same amount of carbohydrates, and around 15 to 20 grams of fat. She says this balance keeps her satisfied, gives her the energy to push hard in her workouts and keeps her blood sugar regulated.
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Nikkiey gives her per-meal split of protein, carbs and fat while making chicken wraps
Plays from 8:06 · Video: Full Day of Eating at 52 in Menopause: Meals and Workout
Why she says a balanced breakfast keeps her full, energized and her blood sugar steady
Plays from 2:56 · Video: Full Day of Eating at 52 in Menopause: Meals and Workout
Her egg white trick for more protein and food volume with fewer calories
Plays from 1:56 · Video: Full Day of Eating at 52 in Menopause: Meals and Workout
The full answer
In her full day of eating at 52, in menopause, Nikkiey treats that split as a template she builds every meal around, not a one-off. She starts with protein and looks for ways to get more of it without a lot of extra calories. Her trick is using mostly egg whites with one whole egg, which gives her a bigger volume of food for fewer calories.
Here is how her breakfast came together:
- One whole egg plus 100 grams of egg whites, seasoned with Italian seasoning, salt and pepper and cooked in a ramekin in the microwave
- About 40 grams of oatmeal for carbs
- Five or six grams of sugar-free syrup, because she likes a little sweet
- About 40 grams of blueberries
She calls the result a perfect balance of protein, fat and carbs, and says it's what lets her feel satisfied and train hard afterward.
Lunch follows the same pattern. She batch-cooks chicken in an Instant Pot with salsa and spices, then shreds it so she can weigh it for the next seven or eight meals. Her chicken wraps use about 100 grams of that chicken with Greek yogurt, peppers, lettuce and a little cheese for some good fats. Nikkiey's point is that prepping and measuring a lean protein ahead of time makes it easy to hit your numbers at every meal, and that you never have to sacrifice flavor to do it.
These are the numbers Nikkiey uses for her own meals. The episode doesn't walk through how to set targets for your body, so treat her split as a practical example of what a balanced plate looks like. If you've been eating in ways that leave you hungry or flat in your workouts, it may be the structure of your meals, not you.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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14 minFull Day of Eating at 52 in Menopause: Meals and Workout
Video · Apr 4, 2026