How to Build a Balanced Meal
Building a balanced meal doesn’t have to be complicated or time-consuming. As a dietitian, I like to keep things practical because, let’s be honest, most of us don’t have time to plan every single meal in advance. Instead, I like to use a simple 4-step formula that helps you build balanced meals that are satisfying, nutrient-dense, and easy to put together any day of the week.
The Simple 4-Step Formula
Step 1: Fill 1/4 of your plate with carbs
Carbohydrates are your body’s main source of energy and provide quick energy to help with workouts and brain function. Aim to choose complex carbs (the high-fiber, less processed carbs) more often than simple carbs, but you can absolutely include both. Some examples of healthy carb choices include rice, quinoa, potatoes, sweet potatoes, whole grain bread, corn, tortillas or wraps, oats, pasta, barley, squash or pumpkin.
Step 2: Fill 1/2 of your plate with fruits AND/OR veggies
Produce adds color, texture, and nutrients to your plate. This half of the plate adds fiber, antioxidants, and volume, so you can eat more and feel satisfied after meals. Aim to include a variety of colorful fruits and veggies in your diet throughout the week. Mixing it up helps us avoid getting bored of our meals and provides more variety of nutrients.
Step 3: Fill 1/4 of your plate with lean protein
Protein supports muscle health, helps keep us full, and keeps your energy steady throughout the day. Lean protein options include eggs, chicken, turkey, greek yogurt, cottage cheese, fish, shrimp, shellfish, lean beef, pork, venison, bison, lentils, beans, and tofu.
Step 4: Add a small portion of healthy fats
Fats are important for hormone health, brain function, and so much more in our bodies. Plus, they taste delicious and add a satisfaction factor to our meals. Healthy fat choices include avocado, nuts, seeds, olive oil, fatty fish, olives, full-fat dairy products, cheese, and coconut flakes.
Putting It All Together
These meal ideas all include carbs, produce, protein, and healthy fats.
Breakfast Examples
- Eggs + toast + tomatoes + avocado
- Greek yogurt + granola + berries + nuts
lunch/dinner examples
- Salmon + potatoes + broccoli + avocado
- Chicken + pasta + peppers, onions + feta
- Steak + sweet potato + salad + olive oil
- Tofu + rice + green beans + peanut sauce
- Beans + wheat tortilla + veggies + cheese
- Shrimp + quinoa + zucchini + pesto sauce
- Grilled chicken + corn tortillas + lettuce, tomatoes, onions + guacamole
I hope you can take away from this article that balanced meals don’t need to be perfect. They just need to include a variety of nutrients that help you feel good and energized. By following this simple 4-step method, you can create healthy, satisfying meals that still absolutely include your favorite foods.
P.S. If you like the look of the salmon bowl in the photos, the recipe is right here: Sticky Salmon Rice Bowls.
