How to Build a Balanced Meal

By Kara Plyler
Board Member

Building balanced, healthy meals can benefit your overall health by keeping you full longer, preventing spikes in blood sugar and excessive weight gain, and fueling your body with the proper amount of energy. Although it can sometimes feel intimidating to build a balanced meal, there are ways to make it easier!

A simple question to ask yourself at each meal is: How can I make this meal more balanced? Instead of focusing on restricting “bad” foods, try to shift the focus to adding healthy foods that will provide a nutrient boost and contribute to macronutrient balance (i.e. adding a green and a protein to a meal high in refined carbs like white pasta & sauce).

The Macronutrients (+ healthy examples of each):

  • Carbohydrates - brown rice, quinoa, whole wheat pasta; veggies/greens - zucchini, squash, broccoli, sweet potatoes, tomatoes, asparagus, kale, spinach

  • Protein - low-sodium canned beans or lentils (budget-friendly), tofu, canned or fresh tuna, wild salmon, organic & free-range chicken breast

  • Fat - nuts, seeds, avocado, yogurt (coconut or other nut milk yogurt for plant-based option)

Balanced Plate Example

✅ Carb: Steamed brown rice

✅ Veggie: Sautéed peppers, onion, and mushrooms

✅ Protein: Black beans

✅ Healthy Fat: Avocado

Add salsa or hot sauce for more flavor!

Grocery Shopping and Meal Prepping Tips and Tricks

  • Before grocery shopping, plan 3-4 healthy recipes for the week and see if you can make any swaps between meals to condense your shopping list and save money (i.e. if one recipe calls for brown rice and the other calls for quinoa, use brown rice for both!)

  • Buy frozen or canned veggies, whole grains, & proteins to keep on hand for when you are short on time

  • Buy healthy swaps for typical grocery staples (olive oil instead of butter; whole wheat bread instead of white bread)

  • Chop up fresh veggies and fruits on Sunday for easy access during the week (I like to keep chopped pineapple or mango in the fridge for a quick snack when I’m craving something sweet)

  • Pre-cook whole grains in large batches on Sunday to use throughout the week

BlogRhonda Watson