🍽️ Introduction:
A balanced meal keeps you satisfied longer, stabilizes your blood sugar, and supports your overall health. Here’s a simple formula to create one.
🥄 The Balanced Plate Formula:
- ½ Plate = Vegetables (leafy greens, broccoli, carrots)
- ¼ Plate = Lean Protein (chicken, tofu, beans, eggs)
- ¼ Plate = Whole Grains or Complex Carbs (brown rice, sweet potato, quinoa)
- + Healthy Fat (avocado, olive oil, seeds)
🥣 Example Meals:
- Lunch Bowl
Grilled chicken + quinoa + steamed spinach + olive oil dressing. - Vegetarian Dinner
Lentils + brown rice + roasted cauliflower + tahini drizzle. - Quick Breakfast
Oats + banana slices + chia seeds + almond butter.
🥄 Tip: Use the “hand method” for portioning:
Your palm = protein, your fist = veggies, cupped hand = carbs, thumb = fats.
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