What Does a Balanced, Healthy Meal Look Like?
I’m convinced that most people truly have no idea what a balanced meal looks like. And honestly, that’s not their fault — the health and food industries have confused us with mixed messages and wacky food trends for decades.
My advice today is the same as it has always been: eat whole foods as close to the way God originally created them as possible. In recent years, I’ve added one more piece: make your meals plant-forward.
This post is my attempt to make that advice tangible and actionable. The good news is that building a healthy plate is easier than you might think.
Here’s a simple formula:
Make half your plate colorful, non-starchy vegetables like leafy greens, bell peppers, mushrooms, or broccoli.
Fill a quarter of your plate with clean, lean protein — chicken, fish, tofu, beans, or pastured eggs.
Use the final quarter for slow-burning carbs — roasted root vegetables, quinoa, or cauliflower rice.
Add a bit of healthy fat — avocado, nuts, seeds, or olive oil — but keep in mind you may already be cooking with oil, so don’t overlook what’s already on your plate.
Let’s talk about real life for a second. Most of us aren’t eating perfectly portioned foods in tidy sections on a plate. You might be having a stir-fry, a soup, or even a sandwich. The same principle applies: choose or modify recipes to achieve this kind of balance.
Honestly, I see many people over-consuming low-fiber, nutrient-poor carbohydrates, eating insufficient protein, and taking in too much fat — even healthy fats. Fats are easy to overdo, so just because it’s a “healthy” fat doesn’t mean there’s no limit.
Aim for lean protein, fiber-rich vegetables, and slow-burning carbs with a modest amount of fat.
For example:
Breakfast: 2 pastured eggs cooked in avocado oil, sautéed spinach and mushrooms, with a side of roasted sweet potato cubes.
Lunch: Big salad with mixed greens, cucumber, tomato, roasted chicken, pumpkin seeds, and a simple olive oil + lemon dressing.
Dinner: Baked salmon, roasted Brussels sprouts, and mashed cauliflower with grass-fed butter or ghee.
This approach keeps processed foods and refined grains off the plate, focuses on nutrient density, and helps keep blood sugar balanced — key for energy, hormone health, and metabolic wellness.
The key is balance over time — not perfection at every meal. When you aim for variety, color, and a mix of nutrients most of the time, your body will thank you.
