Nutrition Doesn’t Have To Be Complicated: How To Build A Balanced Meal

One strategy we work on with clients is building well-rounded and balanced meals. While your meal choices will vary depending on personal preferences and lifestyle, there are some guidelines we recommend everyone follow.

Protein – The Foundation of Every Meal

Fill 1/4-1/3 of your plate with a protein source. High-protein foods include chicken, pork, beef, tofu, seitan, eggs, fish, and shrimp. Protein is crucial for muscle, cell, and tissue growth and repair. It’s also one of the most satiating macronutrients, helping you feel fuller longer.

Vegetables – The Nutrient Powerhouse

Fill 1/4-1/2 of your plate with vegetables. Vegetables (and fruits) are excellent sources of vitamins and minerals, supporting energy levels, sleep quality, brain function, skin and eye health, and reproductive and endocrine systems.

Carbohydrates and Fats – Tailoring Your Plate to Your Lifestyle

How you fill the rest of your plate depends on your lifestyle and preferences.

• If you’re extremely active and want to perform at your absolute highest potential, you are most likely eating a higher carbohydrate diet where a post-workout meal contains enough carbohydrates to fill up 1/3-1/2 of your plate.

• If you prefer a higher fat, lower carbohydrate diet, fill 1/4-1/3 of your plate with healthy fats such as olive oil, nuts, seeds, avocado, or choose fattier protein sources like salmon. Healthy fats help us absorb certain vitamins, are involved in hormone production, act as an energy reservoir, and provide us with essential fatty acids.

Remember, some protein sources naturally contain more fat. For example, chicken thighs have more fat than chicken breasts, and salmon has more than tilapia. Consider the fat content of your protein and cooking methods, like using olive oil, which can also serve as a fat source.

For most people, a great starting point is to fill 1/4 of your plate with protein, 1/4 with complex carbohydrates (such as potatoes, quinoa, squash, rice, lentils, beans, or oats), and 1/2 with vegetables.

Visual Examples of Balanced Meals

Here are a few examples of how you can structure your meals based on different activity levels:

Ultimately, finding the right balance for your meals is personal. Start with these guidelines, and adjust them based on your activity levels, goals, and preferences.

Experiment with your meal plans and reach out for personalized nutrition advice to help you achieve your health goals.