How to build the perfect plate!
It’s easy to get caught up in the complexity of food choices, macros, and meal timing, but at the heart of every nutritious meal lies a simple structure. This visual breaks it down into a practical, easy-to-follow framework for building well-rounded meals that support your goals.
Think of your plate as a puzzle. To build it well, aim to include:
- A high-quality protein source, for satiety and muscle repair
- Fibre-rich carbohydrates, for energy and digestion
- Colourful fruits or vegetables, for fibre, vitamins, and antioxidants
- A healthy fat source, for fullness and nutrient absorption
- Flavour boosters, to make meals enjoyable and sustainable
The ratio and portions will naturally vary based on your energy needs. If you’re in a calorie deficit, the focus may shift toward more fibrous vegetables and leaner protein sources. In a surplus, you may include more fats and carbs to meet energy demands. Either way, the core structure stays the same.
And don’t underestimate the value of flavour! Using herbs, spices, and low-calorie sauces not only boosts taste but can add valuable phytonutrients and fibre as well, think of it as upgrading your meal from both a flavour and nutritional standpoint.
Here are a few ideas to help you get started:
PROTEIN:
Chicken breast, eggs, tofu, tuna, Greek yoghurt, lean mince, TVP
CARBOHYDRATES:
Oats, brown rice, sweet potato, chickpeas, wholemeal pasta, lentils
FATS:
Avocado, extra virgin olive oil, tahini, almonds, flaxseeds, peanut butter
FRUIT/VEG:
Spinach, capsicum, berries, zucchini, carrots, corn, tomatoes
FLAVOUR BOOSTERS:
Garlic, cumin, chilli flakes, fresh basil, taco seasoning, hot sauce
Mastering this approach makes meal planning easier, more flexible, and far more sustainable in the long run.