Girls Guide to Balanced Meals
Let’s break down how you can nourish your body with meals that are simple, delicious, and keep you feeling your best, without stressing over every detail.
1. Start with a Strong Foundation: Protein, Fibre and Healthy Fats
When building a balanced meal, think of these three elements as your starting point. Each are important for different reasons:
Protein: Keeps you full and fuels your muscles. Sources like chicken, fish, eggs or plant based proteins like lentils and beans.
Fibre: Your gut’s bestie. Veggies, whole grains and fruits not only help you feel full but keep everything moving smoothly. Sources like chickpeas and quinoa are great options.
Healthy Fats: Your body needs these for energy and glowing skin. Think olive oil, avocados, nuts and seeds. They also add richness and flavour to any meal.
2. Focus on Colour: Eat the Rainbow
Aim for a colourful plate and think of your meals like a rainbow:
Greens: Spinach, kale, cucumbers
Reds & Oranges: Tomatoes, capsicum, sweet potatoes
Yellows: Lemon juice, corn
Purples: Eggplants, red cabbage
The Mediterranean diet does this so well.
3. Don’t Overthink It: Quick and Easy Tips
Life gets busy, so here are a few hacks to keep it simple:
Batch cooking: roast a tray of veggies or a big batch of grains at the start of the week. They make for perfect bases for salads, grain bowls or as sides to any protein.
Snacks: lean towards nuts, greek yogurt, homemade energy balls to manage hunger between meals.
Dressings: Simple is best. Olive oil, lemon and dried herbs can elevate any salad or roast veggie dish.
5 Quick & Balanced Meal Suggestions
Mediterranean Quinoa Bowl: Quinoa topped with roasted chickpeas, tomatoes, cucumber, feta, a drizzle of olive oil and lemon juice.
Lemon Herb Chicken with Veggies: Baked chicken breast marinated in lemon and herbs, served with a side of steamed broccoli and sweet potato mash.
Greek Yoghurt Parfait: Layers of yogurt with fresh berries, granola and a drizzle of honey.
Stuffed Capsicums: Filled with a mixture of brown rice, turkey or chicken mince, black beans, corn and spices, baked until tender.
Spinach and Feta Stuffed Chicken: Chicken breasts stuffed with spinach, feta, and sun-dried tomatoes, baked until cooked through and juicy. Serve with a side of Brussel sprouts or broccoli/broccolini.
