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How to Build a Balanced Plate Without Overthinking It

watson2wellness

Let’s face it — figuring out what to eat can sometimes feel like solving a complex math equation. But building a balanced plate doesn’t have to be complicated. Once you get the hang of it, it becomes second nature. Here’s a simple formula to help you create meals that are nutritious, satisfying, and easy to put together.


Step 1: Start with Protein (The MVP of Your Plate)

Protein helps you feel full and fuels your muscles, so make it the star of your meal. Think lean chicken, fish, eggs, tofu, lentils, or Greek yogurt. Here’s an easy guide to portion size: aim for something about the size of your palm for each meal (roughly 25% of your plate).

Examples:

  • Grilled chicken breast- palm size

  • A couple of hard-boiled eggs

  • A palm size of cooked beans or lentils


Step 2: Add Veggies (The Unsung Hero)

Veggies add color, fiber, and nutrients without a ton of calories. Fill about half your plate with a variety of veggies. Go for a mix of cooked and raw if you’re feeling fancy, but don’t overthink it—even frozen veggies work great (roughly 50% of your plate).

Examples:

  • Steamed broccoli and cauliflower

  • A side salad with leafy greens and chopped cucumbers

  • Stir-fried peppers and zucchini




Step 3: Include Healthy Carbs (Your Body’s Energy Source)

Carbs aren’t the enemy—they’re your body’s main source of energy. Aim for about a fist-sized portion of minimally processed carbs like whole grains, starchy veggies, fruit or legumes (roughly 25% of your plate).

Examples:

  • A small baked potato

  • A scoop of quinoa or rice

  • A slice of whole-grain bread




Step 4: Don’t Forget Healthy Fats (The Flavor Booster)

Healthy fats help with nutrient absorption and make your meal satisfying. You only need a small amount, about the size of your thumb ( about 1-2 Tbsp).

Examples:

  • A drizzle of olive oil on your salad

  • A small thumb size of seeds

  • A few slices of avocado (if you’re not in my no-avocado club!)

  • Cheese, nuts, seeds all fall in this fat category.

  • Sometimes fat is used in cooking instead of as a garnish.



Step 5: Add Extras (Optional, But Fun)

This is where you can get creative and add extra flavor or texture. Think herbs, spices, or a splash of balsamic vinegar.

Examples:

  • Fresh basil and lemon juice on fish

  • A dash of chili flakes on your roasted veggies



A Few Quick Tips to Keep It Simple:

  • Think ratios, not perfection: You don’t need to measure every bite. Visualize the plate and aim for these general proportions.

  • Make it your own: You’re not a robot. Swap ingredients based on your taste preferences or what you have on hand.

  • Batch prep: Cook staples like proteins and carbs ahead of time so you can mix and match throughout the week.


By following this straightforward formula, you can build balanced, delicious meals without second-guessing yourself. And once you start practicing, you’ll see just how versatile and satisfying a well-balanced plate can be. No more overthinking—just good food that works for you!

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