How To Build A Balanced Plate
Eating a balanced diet supports more than just your physical health—it also impacts your mental well-being and your overall relationship with food.
When your meals are balanced, your body gets the vital nutrients it needs, which helps to:
Keep you energized and healthy
Prevent cravings caused by restriction
Stabilize blood sugar levels
Leave you feeling full and satisfied
If you’re unsure whether you’re getting enough protein or the right mix of nutrients, this simple framework will help you build healthy, balanced plates with ease.
Build a Balanced Plate in 4 Steps
1. Proteins
Protein is a key macronutrient to include in every meal. Research shows that starting your day with protein can lower the hunger hormone ghrelin and help you feel fuller for longer.
Fill 1/4 of your plate with protein.
Great options include grass-fed beef, organic chicken, turkey, wild-caught seafood, pasture-raised eggs, cheese, grass-fed yogurt, beans, legumes, tempeh, tofu, quinoa, nuts, and seeds. Aim for at least 15–20 grams of protein per meal.
2. Non-starchy Carbohydrates
When you think of non-starchy carbs, think greens and colorful vegetables. These include leafy greens like spinach, arugula, kale, parsley, and romaine, as well as vegetables such as zucchini, peppers, asparagus, onions, garlic, broccoli, Brussels sprouts, tomatoes, cucumbers, and so many more.
Make most of your meal non-starchy carbohydrates- 1/2 of your plate.
These foods are nutritional powerhouses, packed with fiber, prebiotics, vitamins, and minerals. Fiber, in particular, plays a crucial role in:
Supporting healthy digestion
Balancing cholesterol levels
Regulating blood sugar
Keeping you fuller for longer
Reducing the risk of diabetes and certain cancers
Non-starchy vegetables not only nourish your body but also add color, flavor, and variety to every meal.
3. Starchy Carbohydrates
Starchy carbohydrates are the body’s main source of fuel. Your brain, muscles, and cells all rely on them for steady energy.
In this category, think of foods like potatoes, quinoa, rice, oats, barley, bread, peas, pasta, beans, corn, and even fruit.
These foods provide essential vitamins, minerals, fiber, and energy, all of which support gut health, heart health, hormonal balance, and appetite regulation.
Fill 1/4 of your plate with starchy carbohydrates.
When possible, choose whole grains such as brown rice, oats, or whole-grain bread. Whole grains contain more fiber and nutrients, which means they digest more slowly, helping stabilize blood sugar and keep you fuller for longer.
4. Healthy Fats
Healthy fats are essential for hormone production, brain function, and proper nutrient absorption. Certain vitamins, A, D, E, and K, are fat-soluble, meaning your body needs fat to absorb them effectively. These vitamins support healthy cells, hormones, tissues, hair, skin, and nails.
Add 1-2 tablespoons of healthy fats to each meal.
Some nutrient-rich sources of healthy fats include:
Extra virgin olive oil
Avocado
Avocado oil
Coconut oil
Nuts
Seeds
Wild-caught fish
Incorporating these fats regularly not only nourishes your body but also helps keep you satisfied and energized throughout the day.
Creating balanced, nourishing meals doesn’t have to be complicated. By focusing on protein, non-starchy vegetables, starchy carbohydrates, and healthy fats, you can support your energy, health, and overall well-being while enjoying your food without guilt or restriction. Start small, build meals that feel good to you, and remember that consistency, not perfection, is what makes lasting change. With these simple steps, you can create a healthy eating routine that works for your life and helps you feel your absolute best.
