In this article, I will explain how to create a balanced meal and provide you with seven sample menus for the week. By following these guidelines, you will learn how to achieve a balanced diet for both lunch and dinner.
What is a Balanced Meal Made of?
A balanced meal should consist of the following components:
- Cooked or raw vegetables should make up half of your plate. Aim for a variety of vegetables, with a significant portion being green vegetables.
- Whole grains such as brown rice, quinoa, and buckwheat should be included in your meal. These provide energy and fiber and are more beneficial compared to refined grains.
- Animal or vegetable proteins should make up a quarter of your plate. Choose from options such as meat, fish, eggs, and legumes. This variety allows you to alternate between animal and plant-based protein sources.
- Incorporate good fats, such as coconut oil and olive oil, for cooking and seasoning. These fats are important for cell composition, hormone production, and brain function.
- Spices and aromatic herbs not only add flavor but also provide nutrients and antioxidants. Include ingredients like turmeric, black pepper, salt, curry, thyme, and parsley to enhance the taste and nutritional value of your meals.
- Water is an essential part of any balanced meal. Stay hydrated by drinking water with your meals. Minimize the consumption of alcohol, sweetened drinks, sodas, and fruit juices as much as possible.
- For dessert or snacks between meals, opt for fresh fruit, oilseeds (such as almonds, walnuts, and hazelnuts), or unsweetened dairy products, but only if you are hungry. Remember that these items are optional and should be consumed in moderation.
It’s crucial to adjust your portion sizes according to your daily energy needs. Pay attention to your hunger cues and consider your activity level when determining your portions. In the evening, you can reduce quantities and opt for lighter options, especially if your goal is weight loss. For athletes, proportions may need to be adjusted by including slightly more quality carbohydrates (such as whole grains or legumes) and proteins.
List of Healthy Foods for a Balanced Meal
To compose a balanced meal, it’s helpful to be familiar with different categories of healthy foods. Here are some examples:
Vegetables
- Spinach, kale, arugula, lamb’s lettuce, broccoli, green beans
- Brussels sprouts, red and green cabbage
- Carrots, tomatoes, radishes, beets
- Sweet potatoes, cucumber, asparagus, turnips
- Garlic, onion, leeks
Whole Grains
- Brown, red, black, and wild rice
- Buckwheat, oats, quinoa
- Whole grain pasta, whole wheat, rye, spelled
Proteins
- Chicken, turkey, pork, beef (preferably organic, from grass-fed or flaxseed-fed animals)
- Eggs, fish (such as salmon, sardines, mackerel, and tuna)
- Pulses (beans, lentils, peas), tofu
- Seafood (shrimp, mussels, oysters)
Good Fats
- Olive oil, coconut oil, rapeseed oil, flaxseed oil, avocado
Spices and Aromatics
Turmeric, black pepper, red pepper, Guérande or Himalayan salt, curry, cinnamon, thyme, rosemary, parsley
Fruit
Blueberries, raspberries, blackberries, apples, kiwis, oranges, pears, peaches, bananas, pineapples (choose fruits in season for optimal nutritional value)
7 Balanced Meal Menus
Here are seven quick and easy balanced meal menus for the week that you can enjoy with your family:
- Quinoa patty with black radish and carrots.
- Azuki bean salad.
- Fish with sweet potatoes and zucchini.
- Salmon with leek and rice.
- Chicken, avocado, and mushroom salad.
- Tomato and mustard pie (ideal for an evening meal).
- Rice, zucchini, and ham au gratin.
Remember, the most important thing is to enjoy your food. Avoid frustration and deprivation, as they can lead to failure.
Tips for Creating a Balanced Menu
To create an easy balanced meal, you can use the Healthy Balance Plate as a guide. This plate emphasizes food recommendations rather than focusing on specific nutrients because, in real life, we combine different foods to create dishes and menus.
Here are some tips for assembling your balanced meals:
- Prioritize the quality of the foods you use. Opt for seasonal, fresh, and organic options whenever possible.
- Familiarize yourself with the list of healthy foods and the combinations that work well together.
- Vary your daily diet by incorporating different recommended foods and ingredients.
- Create a shopping list that includes fresh fruits and vegetables, healthy proteins, quality grains, and healthy oils and spices for seasoning.
- Avoid making daily mistakes or falling into bad habits that may favor certain types of food while neglecting others that are equally important.
By following these guidelines and utilizing the suggested meal plans, you can easily compose balanced meals and maintain a healthy and enjoyable eating routine.
