5 Steps To Create A Healthy, Balanced Meal
There is a misconception that making a healthy meal needs to include expensive ingredients and ‘superfoods’, however this is far from true! To have a healthy relationship with food, we need to be okay with providing our body all foods and not feeling restricted. See below our step-by-step framework to create a healthy and balanced meal for sustained energy. This framework can be applied to breakfast, lunch and dinner.
1. Choose a protein, vegetable, carbohydrate and fat source
Pick you choice of protein, carbohydrate, fat and vegetables! See our examples below:
Sources: Eggs, chicken breast, beef, prawns, lentils, chickpeas, beans, yoghurt, salmon, pork, tofu.
Sources: pasta, potato (white or sweet), brown rice, quinoa, couscous, barley.
Sources: extra virgin olive oil, avocado, nuts, seeds.
Sources: ANY vegetables – lettuce, capsicum, carrot, tomato, corn, onion, broccoli, zucchini, beans, peas, etc.
2. Portion your ingredients
Serving sizes are typically based on averages. Learn to understand your hunger and fullness cues to understand how much energy your body needs and adjust accordingly.
Women – 1 palm
Men – 2 palms
Women – 1 cupped hand
Men – 2 cupped hands
Women – 1 thumb
Men – 1 thumb
Women – 1 fist
Men – 2 fists
3. Choose spices and garnishes
Select a flavour below and choose three or more ingredients from the list to create a certain cuisine.
4. Cook the food
Cooking tips to create flavour:
- Add fresh herbs to the dish throughout cooking and at the end of cooking.
- Add dried spices (more budget-friendly).
- Squeeze lemon or lime over the dish.
- Sprinkle preserved foods (olives, picked onion) and/or chopped nuts and seeds over
the dish at the end.
- Sprinkle dried chilli flakes.
- Saute onion and garlic with vegetables.
5. Put it all together
Put together the protein source, carbohydrate source, fat source, vegetables and garnish with herbs at the end. See this weeks recipe as an example of combining all of these elements together!
You can download your nutrition guide from your dashboard today!
Reference: Create the perfect meal with this simple 5-step guide. Hundreds of healthy meal
combinations made easy. (2022) Precision Nutrition. Available at: