How To Build An Easy & Delicious Balanced Meal for Dinner

Do you struggle to create a nutritious meal that leaves you feeling satisfied and full?

It is hard to know where to start and how to create a meal with substantial nutritious value that you also like. Trust me…I’ve been there.

However, what if I told you creating a balanced meal is as simple as 4 easy steps? Eating healthy doesn’t have to be complicated or time consuming. And once I started following these steps, creating the perfect meal has never been easier.

A balanced meal is key to good nutrition so you can feel full and satisfied.

Keep reading this post and learn how to build a balanced and healthy meal.

What is a balanced meal?

A balanced meal offers a variety or “balance” of foods. This means your meal will consist of the three core food groups: protein, carbohydrates, and vegetables.

The US Department of Agriculture created MyPlate, which is visual representation of what a balanced meal would look like on your plate. It includes:

1/4 of the plate proteins
1/4 of the plate carbohydrates
1/2 of the plate fruits and vegetables

Eating a variety of fruits, vegetables, grains, proteins, and dairy is important in maintaining your health and getting all your recommended nutrients and vitamins.

A balanced diet also helps people maintain good health and lower the risk of diseases.

4 Simple Steps to Creating a Balanced Meal

Creating a balanced meal is all about following a simple formula which includes a healthy balance of lean protein, fibrous vegetables, and complex carbohydrates.

It will provide you with the nutrients and energy you need to feel full and nourish. Because nobody likes feeling hungry after you’ve just ate an entire meal. Am I right?

So, on that note…

I have broken down the 4 easy steps to creating a balanced meal you and your body is sure to love.

Step 1: Start with a protein.

Pick a source of protein that you would like in your meal.

A few example include:

Meat
Fish
Poultry
Legumes
Tofu
Eggs

Protein is the most essential macronutrient. It plays a crucial role in creating and maintaining every cell in your body. It is the building block of muscle, bones, cartilage and skin. So, you want to make sure you are getting the right amount of protein required.

The general guidelines are to consume 15-30 grams of protein per meal. One way to ensure a sufficient amount of protein is to prioritize your protein each meal, hence why it is the first step.

Additionally, once you know your protein, it is easier to find other foods to complement it.

Step 2: Add a fruit/vegetable of choice.

A study from the American Heart Association (AHA), shows that eating about 5 daily servings of fruits and vegetables, 2 of which are fruits and 3 vegetables, is likely optimal for a longer, healthier life.

However, a report from the CDC found only 10% of surveyed adults met the vegetable requirement and 12.8% met the fruit requirement.

So naturally, next on the list for creating a balanced meal is none other than adding a fruit or vegetable.

The options are limitless. There are so many different fruits or vegetables to choose from, one is bound to catch your liking. It could even be as easy as adding a garden salad to your plate.

Some of my personal favorites:

Broccoli
Baked carrots
Asparagus
Edamame

For more options, view this fruit and vegetable list.

Step 3: Pick a carbohydrate.

Although the relatively bad stereotype carbohydrates get when it comes to eating healthy, they have an important place in your diet. In fact, the body needs carbs to function properly.

This is because carbohydrates are your bodies main source of energy. However, not all carbohydrates are equally good for you.

To break it down, there are 3 different types of carbohydrates:

Sugar. The simplest form of carbohydrates and are found naturally in some fruits and milk products. They are also found in processed and added sugar such as cookies, candy, and sugary drinks.
Starch. This is a complex carbohydrate, meaning is it made with multiple sugar molecules bonded together. It is found in many vegetables, whole grains, and beans.
Fiber. This is also a complex carbohydrate and found naturally in vegetables, legumes/peas, and whole grains. Fiber is known as the “healthy” carbohydrate as it cannot be digest and instead passed through the body to aid in digestion. Learn more about high-fiber foods and its benefits.

As you are choosing your carbohydrate, be mindful of the type of carbohydrate you are eating. Complex carbohydrates such as whole grains and fiber-rich foods are considered healthier.

Some great options include:

Brown rice
Quinoa
Whole grain pasta
Chickpea pasta
Sweet potatoes
Potatoes
Legumes/lentils

Step 4: Make it your own.

Now, the fun part comes.

This is the step where you can customize the meal to your liking. This could be the kind of seasoning you add to your vegetables or protein, any sauces you choose to have, how you cook the food, etc.

For example, I will add garlic parmesan to just about anything. My go-to seasonings are the Weber Garlic Parmesan and the McCormick Roasted Garlic and Herb Seasoning.

However, everyone has their own way of cooking and own preferences. The first three steps are just to ensure you are getting a well-rounded meal with a variety of different foods and nutrients. This fourth step is where your meal can come to life!

How to Use Intuitive Eating to Create Your Balanced Meal

Let’s first talk about what intuitive eating is, because it can drastically help you create balanced meals that make YOU feel good.

Intuitive eating simple means listening to your body. Our bodies are incredible and learning how to read your body and adjust can be life changing for your relationship with food.

This means honoring your hunger and fullness. If you are hunger, eat more food. This is your body telling your you need more. The reason diet culture is not the best option, it because everyday is different. Some days you might need a little more calories or a little less. It’s natural.

It also mean deciding what foods make you feel good. Some foods your body just isn’t going to like or tolerate. It could be the healthiest food in the world but if your body doesn’t like it, don’t eat it. Maybe it makes you feel bloated or causes pain. Your body will tell you if it liked the food or not.

When you are building your meals, take all of this into consideration.

Now that that’s out of the way, let’s get into exactly how to create balanced meals.

20 Quick & Easy Balanced Meals

The sky is the limit when it comes to healthy, balanced meals and there are so many yummy combinations that have yet to be discovered.

However, I have gathered a list of 20 quick and easy balanced meals you are going to love. Each of these meals contain a protein, vegetable and carbohydrate and take 30 minutes or less to make.

How To Build An Easy & Delicious Balanced Meal for Dinner

What is a balanced meal?