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How to plan balanced meals every day
ARTICLE BY THE NUTRIBOOST TEAM
If you often feel that your diet is “roughly” balanced, you are not alone. Between work, obligations, and constant cravings, preparing balanced meals every day seems difficult. But you don’t have to be a nutritionist to do it!
In this article, I will show you how to organize simple, tasty, and complete meals every day, without stress and without eating the same things over and over again.
What does “balanced meal” mean?
A balanced meal contains:
Protein (for muscle support and satiety)
Good carbohydrates (for energy and brain function)
Healthy fats (for hormonal balance)
Dietary fiber and micronutrients (through vegetables or fruit)
Think of it as a “50-25-25 plate”:
50% vegetables
25% protein
25% carbohydrates
📋 Step 1: Plan your meals for the week
You don’t need Excel or meal prep containers. Just take 10 minutes and:
- Note down how many meals you will eat outside the home.
- Think of 3–4 combinations that you like (e.g., chicken with rice, tuna with salad, omelet with oats).
- Plan when you will eat them during the week.
Tip: Always have an alternative option for emergencies – such as a protein bar or protein powder that you can easily mix with water or almond milk. This is ideal when you don’t have time to cook or when you’re away from home.
You can find protein powder in our store.
Examples of balanced meals
Breakfast
Yogurt with oats, strawberries, and a few nuts
Omelette with vegetables and wholemeal toast
Lunch
Chicken fillet, brown rice, and broccoli
Lentils with carrots, peppers, and whole wheat bread
Dinner
Salad with tuna, avocado, quinoa, and olive oil
Omelette with mushrooms and green salad
Tips to keep you entertained:
Change the dressing: A little tahini, mustard, or olive oil with lemon works wonders.
Carbohydrate substitution: Consider potatoes, oats, quinoa, lentils, and bulgur wheat.
Don’t forget seasonal greens and vegetables — they’re cheap and nutritious.
What to watch out for:
Don’t avoid fat – just choose olive oil, nuts, and avocados.
Watch out for “hidden calories” in sauces, juices, or ready-made snacks.
Make sure you eat real food, not just drinks or bars.
Final thoughts
Eating right every day is not about perfection, but consistency. Even if one meal gets out of hand, the next one can bring you back into balance.
Small steps → big results.
And don’t forget: your diet should serve you, not stress you out.