Create a balanced meal in 10 minutes!
Eating healthy doesn’t have to be complicated or take hours. Creating a nutritious, delicious, and balanced meal can take less than 10 minutes—if you know what to include.
Here’s a simple step-by-step guide to help you feel more energized, support digestion, and maintain stable blood sugar levels.
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A balanced plate includes the three key macronutrients (protein, carbohydrates, and healthy fats), plus fiber, vitamins, and minerals. The Harvard School of Public Health suggests an easy formula to follow: ½ vegetables, ¼ protein, ¼ whole grains + a source of healthy fat.
1) Start with vegetables (½ of the plate)
Packed with fiber, antioxidants, and water, veggies should be the base of your plate. Use whatever you have on hand: spinach, tomatoes, grated carrots, cucumber, kale, or even sautéed frozen vegetables.
One quick idea: sauté spinach and mushrooms with a bit of extra virgin olive oil.
2) Add a quality protein (¼ of the plate)
Protein helps maintain muscle mass, keeps you full, and supports metabolism. Some great options include:
- Hard-boiled or scrambled eggs
- Cooked lentils or beans
- Canned tuna or sardines
- Shredded cooked chicken
- Tofu or tempeh
3) Include whole-grain carbohydrates (¼ of the plate)
Skip the refined ones and choose energy-sustaining options like:
- Quinoa or brown rice
- Whole-grain bread or corn tortillas
- Baked or boiled potatoes
- Cooked plantains
These carbs release energy slowly and help keep blood sugar levels steady.
4) Add a healthy fat (1–2 tablespoons)
Good fats are essential for hormonal balance, brain function, and the absorption of fat-soluble vitamins. Try:
- ¼ of an avocado
- A small handful of nuts or seeds (chia, flax, sesame)
- Extra virgin olive oil
If you’re short on time or your digestion isn’t at its best, consider adding My Happy Gut to your daily routine. This probiotic supports the growth of good bacteria, enhances your gut flora and mucous membranes, improves nutrient absorption, and promotes overall digestive health.
Healthy eating doesn’t mean hours in the kitchen or breaking the bank. When you know how to build a balanced plate using what’s already in your pantry, you save time, boost your energy, and take care of your body. Remember: it’s not about perfection—it’s about consistency.
Ready to transform your meals? Start today with these simple changes.
Need more personalized guidance? Book a consultation with our expert nutritionist, Sarah Jarrett, MS, RDN, LD at saludrdn.co. We’re here to help you thrive!
