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How to Build a Balanced Meal

Updated: Mar 22, 2023

Feel confused on what to each at each meal? It doesn't have to be so complicated. Follow this meal builder below and have a healthy, balanced meal every time!

There is so much more to weight loss and health than just calories in and calories out. A key element that people often miss is a balanced blood sugar and healthy metabolism. A very important part of achieving this is how you build each meal. Having sufficient protein, fat, fiber and carbs at each meal will help you feel full, control cravings, and keep your energy steady throughout the day.

And, knowing what to eat at each meal doesn’t have to be confusing. Following this simple “formula” is a great place to start to ensure you are eating to best serve your health goals.

Note: You will notice that carbs and fats are included in this. We will say this over and over again - they are not the enemy. In fact, they are both very important to ensuring that you have a healthy metabolism and blood sugar.

Follow the steps below to build a balanced meal!

  1. Pick a protein!

Protein is absolutely essential for reaching your health goals. It is key to curbing cravings, keeping hormones balanced, and keeping you full among other functions. We aim for 20-30 grams per meal.

Great protein options:

  • Eggs

  • Chicken

  • Ground beef

  • Shrimp

  • Salmon

  • Canned tuna

We do highly recommend organic, grass fed, and wild caught for all meat/seafood

2. Add some healthy fat!

Fat has been villainized, but again, is essential. It powers your brain, can actually help

speed up metabolism, helps you feel full, and balances your hormones.

Here are some ideas:

  • Avocado

  • Olive, coconut or avocado oil

  • Eggs

  • Nuts + seeds

  • Grass fed butter

3. Carb it up!

Carbs have also gotten a bad rap. However they are SO important for your health and need to be included amply to achieve your health goals. That being said, it is critical to pick the RIGHT carbs.

Some of our favorites:

  • Potatoes and sweet potatoes (Yes, we said potatoes!)

  • Veggies

  • Fruit

  • Quinoa

  • Legumes

  • Sprouted grains


  • Anything processed: pastries, white bread, sugary foods

4. Don’t forget fiber

We all know fiber is important. Including this at every meal will again ensure that what you're eating is serving your health goals. It helps regulate your blood sugar which is a key element in reaching your health goals.

Some ideas:

  • Chia seeds

  • Flax seeds

  • Avocado

  • Quinoa

  • Legumes

  • Berries

  • Apples

Optional: Dessert

You are surprised we are including dessert? Well, we are human and we know that sometimes we need dessert! That being said, we do recommend eating whole food desserts that are sweetened with better sweeteners (monk fruit, raw honey, coconut sugar, etc)

We always recommend eating dessert after a nutritious meal as this will help reduce your glucose spike and keep your blood sugar in a better state. Some examples:

  • Dark chocolate (Hu brand is our fav)

  • Siete Brand Cookies

  • Fruit with raw honey

  • Protein balls

*None of these are sponsored - they are just delicious

Keep in mind: eating even whole-food desserts are still a treat and should be more limited

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