How to build a perfectly balanced meal

You already know the basics; no packaged foods, nothing fried, limit/avoid takeaways and anything full of sugar is a no go.   But do you know exactly what makes a balanced and sustainable meal?  Each macronutrient (carbohydrate, protein and fat) play their essential role in the body and adequate consumption is recommended daily.  This is why we have created the portion recommendations so you can fuel your body without any nutritional gaps. 


  1. Fill half of your plate with greens and dark leafy vegetables
    Spinach, mixed salad, brussels sprouts, cabbage, cauliflower, broccoli, asparagus
  2. Choose a palm-sized piece of high quality, lean protein
    Free range eggs, chicken breast, turkey, tuna, prawns, salmon. If wanting meat choose grass fed where possible.
  3. Add ½ cup low GI carbohydrates
    Pumpkin, quinoa, millet, brown rice, sweet potato, lentils
  4. Add your fats
    ½ avocado, 1 tbsp. coconut oil, handful nuts/seeds, 2 tbsp. extra virgin olive oil
  5. Garnish!!
    herbs, pepper, fresh chilli’s, spices, fresh lemon juice



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