If you’ve ever wondered how to build a balanced meal, learning how to put together a well-rounded plate is a good place to start. Creating a balanced meal is about combining foods that provide essential nutrients that give your body energy, nourishment, and satisfaction. 

Building a balanced meal typically includes the following components: protein, healthy fats, carbohydrates, fiber, and micronutrients (vitamins and minerals). Here’s how you can put them all together:

Include Protein

Protein is crucial for muscle repair, immune function, and satiety. It helps keep you feeling full longer and supports muscle maintenance, especially during weight loss. Aim to include a good source of protein in every meal.

Protein sources:

• Lean meats (lean beef, pork, chicken, wild game, or turkey)
• Fish and seafood (salmon, tuna, shrimp)
• Plant-based proteins (tofu, tempeh, legumes like beans, lentils)
• Dairy (Greek yogurt, cottage cheese, milk)
• Whey protein isolate (My favorite is IsoPure)
• Eggs
• Plant-based protein powders (I love the Truvani brand)

Goal: Aim for 20-30 grams of protein per meal, depending on your activity level and dietary needs.

Incorporate Carbohydrates

Carbohydrates, aka carbs, are the body’s primary source of energy. For health benefits (heart and digestive health) and better blood sugar control, choose complex carbohydrates (whole grains and starchy vegetables) rather than simple carbs (refined sugars and processed foods), as they provide steady energy and contain more fiber.

Carb sources:

• Whole grains (brown rice, quinoa, oats, whole wheat, popcorn)
• Starchy vegetables (sweet potatoes, squash, corn)
• Legumes (lentils, chickpeas, black beans)
• Vegetables (especially leafy greens and cruciferous vegetables)
• Fruits (apples, berries, bananas, citrus)

Goal: Aim for a balanced portion of carbs, about 1/4 of your plate, especially focusing on high-fiber options. Remember, there is no “bad” fruit or vegetable.

Add Healthy Fats

Healthy fats help with nutrient absorption, hormone regulation, and brain function. They also contribute to satiety, helping to prevent overeating.

Healthy fat sources:

• Avocados
• Olive oil, coconut oil, and other plant-based oils
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
• Fatty fish (salmon, sardines, mackerel)
• Nut butters (peanut butter, almond butter)
• Dark chocolate (in moderation)

Goal: Include about 1-2 tablespoons of healthy fats, seeds, or a small handful of nuts, in your meals.

Fill Half Your Plate with Vegetables

Vegetables are packed with vitamins, minerals, antioxidants, and fiber. They add volume and nutrients to your meal without many calories, and they help with digestion and satiety.

Vegetable options:

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Colorful veggies (carrots, bell peppers, tomatoes, beets, zucchini)
• Root vegetables (sweet potatoes, turnips, parsnips)

Goal: Fill at least half your plate with vegetables, ideally a mix of colors and types to maximize nutrient intake.

Include Fiber

Fiber is important for digestive health, stabilizing blood sugar levels, and supporting weight loss. Fiber is found in fruits, vegetables, whole grains, legumes, nuts and seeds.

High-fiber foods:

• Vegetables (especially leafy greens and cruciferous varieties)
• Whole grains (quinoa, brown rice, oats, barley)
• Legumes (beans, lentils, peas)
• Fruits (berries, apples, pears, oranges)
• Nuts and seeds

Goal: Aim for at least 25-30 grams of fiber per day. Be sure to include fiber-rich foods to each meal to help regulate digestion and keep blood sugars stable.

Add a Source of Vitamins & Minerals (Micronutrients)

Micronutrients are essential for overall health. These are found in a variety of foods, but the best sources are fruits, vegetables, and whole food plant sources. For example, leafy greens are rich in folate, and citrus fruits provide vitamin C. Many of these micronutrients are cofactors in metabolism, meaning they are essential for your body to function optimally.

Micronutrient-rich foods:

• Colorful fruits and vegetables (high in vitamins and antioxidants)
• Dairy products (calcium and vitamin D)
• Leafy greens (rich in iron, calcium, and magnesium)
• Nuts and seeds (rich in magnesium, zinc, and vitamin E)

Goal: Include a variety of colors and types of vegetables and fruits to ensure a wide range of vitamins and minerals to meet your body’s metabolic requirements.

Portion Control

The balance of the food groups in terms of portions is key. A general rule of thumb for portion control is:

• Half your plate is filled with vegetables
• A quarter of your plate is made up of lean protein
• A quarter of your plate contains whole grains or starchy vegetables

This helps you control the intake of higher-calorie foods while ensuring your body receives essential nutrients. Eliminate or limit ultra-processed foods as much as possible.

Drink Water

Don’t forget hydration! Water is essential for digestion, metabolism, and general health. Drinking water throughout the day helps your body function properly and supports your weight management goals. Studies show those who drink primarily water lose more weight than those who drink sugar-sweetened beverages or even beverages containing artificial sweeteners.

Goal: Aim to drink at least 8 cups (64 oz) of water a day, more if you’re physically active.

Building a Balanced Meal:

Example: Grilled chicken with wild rice and roasted vegetables

• Protein: Grilled chicken breast
• Carbohydrates: Wild rice
• Healthy fats: Olive oil used on chicken and vegetables
• Fiber and micronutrients: Roasted vegetables (broccoli, carrots, bell peppers, and spinach)
• Water: Glass of water

To build a balanced meal, focus on a variety of whole, nutrient-dense foods. 

By incorporating these elements into every meal, you’ll ensure you’re providing your body with everything it needs to stay healthy and energized.

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