As schedules ramp up, it can be easy to neglect balanced eating. A balanced meal consists of a mix of macronutrients – protein, carbohydrates, and fats – along with plenty of fibre. Start with a lean protein source like grilled chicken, tofu, or beans. Add a complex carbohydrate like quinoa or sweet potatoes and top it off with healthy fats such as olive oil or nuts. Finally, fill half your plate with colourful vegetables. With a little planning, you can create quick, balanced meals that fuel your busy life.
Here’s how to create simple, nutritious and satisfying meals that will keep you energised throughout the day:
Start with the fundamentals: The balanced plate.
A balanced meal is built around three key macronutrients – protein, carbohydrates and fats – along with plenty of vitamins and minerals from vegetables. A good rule of thumb is to divide your plate into four sections:
- Protein (¼ of your plate): essential for muscle repair and sustained energy, protein helps keep you full and supports metabolism. Aim for lean sources like chicken, turkey, eggs, tofu, fish or legumes.
- Carbohydrates (¼ of your plate): these provide quick energy and fuel for your brain and muscles. Choose complex carbs such as whole grains (brown rice, quinoa, oats), sweet potatoes, or beans, which offer longer lasting energy than refined carbs.
- Vegetables and fruit (½ of your plate): These nutrient-dense foods are rich in vitamins, minerals and fibre. Try to incorporate a variety of colours to ensure you’re getting a broad range of nutrients. Dark leafy greens, peppers, carrots and berries are a great option.
- Healthy fats (add sparingly): Fats are crucial for brain function and overall health. Include sources like olive oil, avocados, nuts and seeds to enhance your meal’s flavour and nutrient levels.
Simplify your meal prep.
When life gets busy, meal prep can be a life saver. By prepping ingredients or meals in advance, you’ll make it easier to throw together healthy, balanced dishes in minutes. Here’s how to keep it simple:
- Batch cook proteins like grilled chicken, salmon or roasted chickpeas. These can be stored in the fridge and added to salads, wraps, or stir-fries throughout the week.
- Prepare grains such as brown rice, quinoa, or whole grain pasta in large batches to pair with different meals.
- Chop vegetables in advance. Having pre-washed and pre-cut vegetables on hand makes it easy to toss them into any meal, from stir-fries to omelettes or salads.
- Stock up on quick options like tinned beans, frozen vegetables and pre-washed salad, which can save time without sacrificing nutrition.
Snack smarter.
If you’re constantly on the go, snacks can make or break your day. Opt for nutrient-dense snacks that balance protein, fibre and healthy fats to keep you full between meals. Here are some easy, balanced snack ideas:
- Greek yoghurt with berries and a sprinkle of nuts.
- Apple slices with almond butter.
- Hummus with baby carrots and cucumber slices.
- A handful of mixed nuts with a piece of fruit.
- Hard boiled eggs with whole grain crackers.