Balanced Meal Formula Guide
Balanced meals help you to cover off all the fuel sources your body needs to help you feel full, satisfied, energised, reduces cravings and nourishes those hormones. Aim for a source of protein, healthy fats, fibre, complex carbs and antioxidants from herbs and spices at meals, with 3 meals per day plus a protein rich snack between meals (if hungry).
Avocado & olive oil
Healthy fats
Chicken, fish or tofu
Protein source
Greens & non-starchy vegetables
Fibre
Herbs & spices
Flavour
Complex carbs
Grains & starchy vegetables
Building Your Balanced Plate
Choose (any) one food from each column:
Protein | Protein Content | Complex Carbs | Healthy Fats |
|---|---|---|---|
85g Beef (lean mince <5%) | 27g | 1 slice bread (whole grain or GF) | 1 tbsp extra virgin olive oil |
100g Beef (steak) | 27g | 1 wrap (whole grain or GF) | 1 tbsp macadamia oil |
85g Chicken (breast) | 30g | 1/2 cup cooked brown rice | 1 tbsp avocado oil |
100g Chicken (mince) | 25g | 1/2 cup cooked black rice | 1/4 raw avocado |
100g Lamb chop | 29g | 1/2 cup cooked buckwheat | 1 tbsp crushed nuts |
100g Pork fillet | 28g | 1/2 cup cooked quinoa | 1 tbsp seeds (sunflower, hemp, etc) |
110g Prawns | 28g | 1/2 cup cooked sweet potato | 1 tbsp mayonnaise |
100g Salmon fillet (skinless) | 28g | 1/2 cup cooked potato | 1 tbsp pesto |
180g Tofu (organic) | 21g | 1/2 cup cooked pumpkin | 1 tbsp tahini |
120g Tempeh | 28g | 1/2 cup corn | 1 tbsp peanut butter |
100g Turkey (breast) | 29g | 1/2 cup green peas | 1 tbsp almond butter |
120g Turkey (breast mince) | 28g | 1/2 cup rolled oats (dry) | 30g fetta |
110g White fish (snapper, whiting) | 28g | 1/2 cup whole grain pasta | 30g goat's cheese |
2 Eggs (extra large) | 13g | 1/2 cup pulse pasta | 30g olives |
200g Chickpeas | 14g | 2 rye crackers (Ryvita's) | 1-2 tbsp coconut milk |
200g Kidney beans | 15g | 2 quinoa or buckwheat crispibreads | 1 tbsp coconut cream |
200g Black beans | 16g | 2 rice cakes | 1-2 tbsp coconut yoghurt |
200g Lentils | 20g | 1/2 cup chickpeas | |
100g Tinned red salmon (drained) | 22g | 1/2 cup beans | |
170g Greek yoghurt (high protein) | 16g | 1/2 cup lentils | |
1/2 cup Cottage cheese | 19g |
Plus add 2 serves of non-starchy vegetables for 2-3 meals per day)
or add 1 fruit (eg. to a sweet breakfast).
1 serving size equals:
Vegetables (5+ serves daily) | Fruit (2 serves daily) |
|---|---|
1 medium tomato (or similar sized vegetable) | 1 apple, small banana, orange, pear |
1/2 cup cooked non-starchy vegetables | 2 small apricots, kiwi fruit, plums |
1 cup raw non-starchy vegetables | 1/2 cup diced fruit |
Aim for around 2 meals per day to look similar to this structure and for any meals where you're not following this structure, just make sure to add a protein, a carb and a healthy fat to your plate and perhaps a piece of fruit for extra fibre and flavour.
We are all different with our own unique needs and every meal is going to be different - so play around with it. Maybe you need a little more protein or carbohydrates, maybe you need a little extra fats to keep you fuller for longer. The important thing is to listen to your body and pay attention to how you feel after you eat. This is going to be the best guide for eating in a way that supports your body.
The Balanced Plate in Action!
Click below to view a balanced plate recipe.
