How to Make a Balanced Meal
It’s already March and that means it’s National Nutrition Month! This year’s theme is “Personalize Your Plate”. What does it mean to personalize your plate? Eating plans aren’t just a one-size-fits-all kind of thing, so you have to do what works best for you. In today’s post, I’ll share the components of a balanced meal as well as some tips that can make creating balanced meals easier.
Chicken thigh + spiralized sweet potato & zucchini (sautéed in avocado oil).
What makes a balanced meal?
When planning a meal, it’s important to first think about the components of a healthy meal:
Non-starchy vegetable: Try to make vegetables 1/2 of your plate as often as you can! Some of my favorite non-starchy vegetables include broccoli, cauliflower, Brussels sprouts, bell peppers, mushrooms, onions, and spinach.
Protein: Reserve 1/4 of your plate for the protein of your choice. Beef, poultry, fish, and eggs are common choices but don’t forget plant-based options like tofu, beans, or peanut butter.
Whole grain or starchy vegetable: The last 1/4 of your plate should contain a high-fiber starch, such as whole grain bread or pasta, brown or wild rice, quinoa, sweet potato, or winter squash.
Fat: An important addition to every meal is a small amount of fat, such as a drizzle of olive oil or a few slices of avocado. Check out my posts from last month if you’re wondering what types of fats are healthiest.
Eggs + sautéed spinach & mushrooms + avocado on whole grain toast.
Tips for creating balanced meals
Healthy eating may seem like a chore, but there are some ways to make it easier. Creating healthy meals can take a little extra time, but with some simple tricks, it can actually save you time in the long-run. Here are some of the things I do to make healthy eating easier:
Pick a few recipes to make for the week; don’t worry about making a new meal every night. Write these meals down so you remember what you are planning to eat. I use this app which allows me to save all of my favorite recipes in one place.
Make a grocery list; avoid going to the grocery store without a plan. I have a specific route I stick to at the store so I list foods in that order and it makes my grocery trip much quicker.
Chop fruits and veggies as soon as you get home from the grocery store. This may seem more time-consuming at first, but it will end up saving you time and make it easier to eat fruits and veggies throughout the week! One thing to note, however, is to make sure you are able to use up the chopped fruits and veggies before they go bad. You may find it helpful to do chopping once after grocery shopping, then again mid-week to keep things fresh.
Utilize a slow cooker or Instant Pot. These appliances are big time-savers because you don’t have to spend extra time standing in the kitchen watching your food cook. I usually cook up a big batch of rice or quinoa to eat for the week.
Eat leftovers! I love recipes that make multiple servings so I don’t have to cook every night. Making double or triple batches is also helpful if you have extra freezer space to store meals in single-serve containers. This can be very helpful during busy weeks when you may not have as much time to cook.
Chicken thigh + roasted carrots & delicata squash (cooked with avocado oil).
Including protein, high-fiber starch, veggies, and fat at each meal will help fill you up and give you energy. I hope these tips are helpful and show you that healthy eating doesn’t have to be hard. Making balanced meals take practice, but over time it will get easier and easier!
