Fynding Balance: Building a Balanced Meal 101, Plus 5 Healthy Meal Planning Tips

by Elena, MS, RD, Move to Root

The White House challenged stakeholders across the United States to join them in specific commitments to help end hunger and reduce diet-related diseases by 2030. As part of Nature’s Fynd’s commitment, we pledged to empower consumers to make healthier choices through an educational blog series named ​“Fynding Balance with Nutrition Basics.” We aim to give people free and vetted information that enables our community to make healthy choices. 

Nutrition information is everywhere these days, and at some point or another, you’ve probably heard the advice to eat a balanced diet. And contrary to popular belief, a meal consisting of fries and salad doesn’t automatically = balance (though we promise we aren’t judging). But in a fad dieting, macro counting, intermittent fasting world—what exactly does ​“balance” entail? How can you tell a balanced breakfast plate from an imbalanced one, and how do you know if last night’s dinner meets the balanced meal plan bar? While there are no one-size-fits-all answers to these questions, there are simple strategies you can apply to start building balanced meals that will keep you satisfied and support your overall health! In this second blog in our series on the fundamentals of nutrition called ​“Fynding Balance with Nutrition Basics,” we outline balanced meal planning tips for beginners AND a sample week of balanced meal ideas that are sure to please the taste buds, no matter your flavor preference.

How to create a balanced meal 

A balanced meal is one that includes a combination of foods that will leave you feeling comfortably full and satisfied while providing the body with essential nutrients. Although every individual’s balanced meal plate will look different, building one is easier than it sounds, as you only need four ingredients. Here’s the recipe¹:

• Fruits and Non-Starchy Veggies (half plate): Packed with vitamins and minerals, fruits and vegetables add color and variety to our plates. Most fruits and vegetables are also often great sources of fiber, slowing down digestion and therefore improving satiety (a fancy word for fullness).² Fiber is proven to improve gut health and reduce the risk of chronic disease.³ A good rule of thumb is to fill half your plate with veggies more often than fruit, but remember that both are important.
• Protein (1/​4th plate): As the fundamental building block for the human body, protein is a macronutrient that should be included in any well-balanced meal. Not only does it support hormones, immunity, and tissue growth, but protein is the star of the show when it comes to keeping you fuller, longer. So, with adequate protein in your meal, you’re less likely to get hit with the midday cravings (although there’s nothing wrong with a nourishing snack). While animal sources of protein are a historical go-to for many, increasingly popular alternative protein sources include beans, lentils, tofu (soy), buckwheat, and foods made with our sustainable nutritional fungi protein, Fy™. Fun fact: Fy is not only a complete protein, but it also contains 50% more protein than tofu and twice the amount in raw peas! (Pssst… if you want to learn more about protein, be sure to keep an eye out for the next blog in this series).
• Complex Carbohydrate (1/​4th plate): The body’s preferred and most efficient energy source, carbohydrates help prevent fatigue and support overall physical and mental performance—especially if you choose complex carbohydrates. Complex carbohydrates are higher in vitamins, minerals, and fiber and digest more slowly, resulting in more stable blood sugar, energy levels, and increased nutritional value (vs. simple carbohydrates like white flour, highly processed snacks, and sweetened beverages).⁴ Examples of complex carbohydrates include brown and wild rice, oats, whole grain bread and pastas, and quinoa. This plate section can also include starchy vegetables like potatoes, squash, and corn. 
• Healthy Fat (in moderation): Fats have gotten a bad rap in the past, but experts today agree that healthy fats are essential to a balanced meal plan.¹ Fats are integral components of human cells, required in the synthesis of hormones, and needed for the absorption of certain nutrients (fat-soluble vitamins ring a bell?).⁵ Beyond necessity, fats are a great way to add flavor to meals and increase fullness levels. So, which fats are considered healthy? Great plant sources of fats include olive oil, avocados, nuts and nut butters, and seeds.

Important note: Not every nutritious plate will perfectly balance the above four components. Occasional breakfasts might include a protein snack as you’re running out the door, while others will be more balanced, and that’s okay! The aim is to find balance as much as possible and not to stress about the rest.

The plant-based plate

Using the above plate combination can still help build balanced animal-free meals. And remember, plant-based meals aren’t just for vegans! Whether vegan, vegetarian, flexitarian, or just trying to make impactful choices for the future, eating plant-based meals (occasionally or indefinitely) offers several health, ethical, and environmental benefits. 

For those who follow a strictly vegan or vegetarian diet, the only difference between the above balanced meal plate recipe and yours is the addition of two ​“small add-in” categories. That’s because even with all the benefits plant-eaters reap, there are certain nutrients that they tend to get less of in comparison to a typical Western diet (and this goes both ways—there are certain nutrients that vegans and vegetarians actually consume more of in comparison to a meat-rich diet).⁶

• Add in #1: Fortified Foods – Fortified foods have specific vitamins or minerals added to them and are particularly nourishing for those following strictly vegan diets. Although there is a wide variety of fortified foods, the most common nutrients in fortified food products include vitamins B12, D, and calcium. Some examples of fortified food choices include iodized salt, nutritional yeast, fortified plant milks, iron-fortified infant cereal, and calcium-set tofu.
• Add in #2: Supplements – Depending on your intake level of fortified foods, additional supplements are often needed to round out a vegan diet. These may include some combination of the following: Vitamins B12 and D, iron, iodine, zinc, calcium, and omega‑3 fatty acids.⁶ Speaking with a Registered Dietitian about your diet is a great way to determine which supplements are best for you and ensure your body is getting everything it needs to thrive.

Meal planning tips for beginners

Now that we have discussed the basics of building a balanced meal, the next step is putting this new-found knowledge into practice. In today’s fast-paced life, however, finding the time and energy to cook nutritious meals can be challenging. That’s where meal planning comes in. Not to fear—we’ve put together five tips for beginners to make your balanced meal plan a simple and effective tool for both healthier living and more time to do the things you love!

1. Set realistic goals: Meal planning for you might not look the same as your friend’s, and that’s just fine. Some prefer to cook large meals in advance and have similar meals throughout the week, while others prefer to cook something different each night. Some prefer to plan two or three meals each week and fill in the gaps as needed, whereas others prefer to plan the majority of their meals in advance. Whatever your preference, start small and sustainable, and remember that it takes practice and do-overs to become a meal-prepping pro.
2. Create a weekly menu: Keeping your balanced meal plate recipe in mind, decide how many meals you would like to plan for in the coming week. Remember that a wide variety of protein, vegetables, fruits, whole grains, and healthy fats are key. Take stock of what’s already in your pantry and fridge, and use existing ingredients to minimize waste.
3. Make a shopping list: Before heading to the grocery store, create a detailed list based on your weekly menu. Organize this list by category to make shopping a breeze.
4. Stock up on staples: Keeping a well-stocked pantry and fridge with versatile and nutritious staples is key to creating a variety of meals at home. With a solid foundation, you can simply fill in the gaps with other ingredients as needed. Some examples of great pantry staples include quinoa, whole grain or grain-free tortillas, beans, tofu, nuts and nut butter, seeds, healthy oils and condiments, herbs and spices, and fresh or frozen fruits and veggies. We consider Nature’s Fynd’s Dairy-Free Fy Yogurt, Dairy-Free Fy Cream Cheese, and Meatless Fy Breakfast Patties staples too, but we may be biased. ;)
5. Prep where possible: Prepping your food in advance can help you save time throughout the week. This can involve batch cooking, i.e., cooking your week’s worth of mixed veggies on Sunday, or it can be as simple as washing and chopping your produce when you get home from the grocery store so it’s ready to use when you need it. 

Perhaps the most important thing to keep in mind when starting out with meal prepping is to stay flexible. Between balanced plate methods and cooking nutritious, enjoyable meals, there are a lot of moving parts. Maybe you planned an elaborate taco Tuesday but ran late at work that evening. Pivoting to a quicker meal using your staples and bumping Taco Tuesday to Taco Thursday is still a success!

The Takeaway

Sifting through the seemingly endless amount of nutrition advice out there can be tough, but building a balanced meal really can be simple. And while a well-balanced meal includes sources of carbohydrates, protein, fruits or veggies, and fat, every balanced meal plate will look different, and not every meal plate will be perfectly balanced. Try not to get too hung up on the details, and have fun with it! Experiment with new foods (like those made with Fy™, a fungi protein) and do your best to reduce your intake of animal-based foods to help the planet. From cultural differences and restrictions to time and money constraints and food preferences, the most important thing to consider when meal balancing and planning is your personal needs. Eating a diverse variety of foods is the ultimate goal for overall health, and with your new recipe for a balanced plate, the possibilities are endless! 

Hungry for balanced meal examples? Check out our Sample Flexitarian Meal Plan, here.

References

1. https://​www​.hsph​.har​vard​.edu/​n​u​t​r​i​t​i​o​n​s​o​u​r​c​e​/​h​e​a​l​t​h​y​-​e​a​t​i​n​g​-​p​late/ Accessed November 2023

2. https://pubmed.ncbi.nlm.nih.gov/30166637/#:~:text=The%20addition%20of%20fibre%20theoretically,of%20sensitivity%20in%20research%20design. Accessed November 2023

3. https://pubmed.ncbi.nlm.nih.gov/19335713/#:~:text=Increased%20fiber%20intake%20benefits%20a,for%20children%20as%20for%20adults. Accessed November 2023

4. https://​med​line​plus​.gov/​e​n​c​y​/​i​m​a​g​e​p​a​g​e​s​/​1​9​5​2​9.htm Accessed November 2023

5. https://​www​.ncbi​.nlm​.nih​.gov/​p​m​c​/​a​r​t​i​c​l​e​s​/​P​M​C​5​5​7​7766/ Accessed November 2023

6. https://www.mdpi.com/2072–6643/14/1/29 Accessed November 2023

Carley, RDN, MNSP, Partner & Head of Copy at Move to Root

Carley received her Bachelor’s Degree in Mass Communication from Boston University, her Master of Nutrition Science and Policy degree from Tufts University, and completed her Didactic Program in Dietetics (DPD) as part of the requirements to become a Registered Dietitian at Kansas State University. She completed her 1200-hour dietetic rotations with Wellness Workdays where she gained experience in clinical nutrition, nutrition communication, private practice nutrition, foodservice, and community nutrition. Carley developed the copywriting division of Move to Root to support businesses in the alternative protein space and then partnered with Elena Towle to found a plant-based nutrition counseling arm of the company.

Elena, MS, RDN, Partner & Head of Nutrition Counseling at Move to Root

Elena has always had a passion for healthcare, completing her undergraduate studies in Public Health at the University of South Florida. It was here that she realized the importance of nutrition when working to improve public health, prompting her to pursue a master’s degree in Nutrition, Dietetics, and Sensory Sciences at Kansas State University. After graduation, Elena’s 1200-hour dietetic internship took her to Johns Hopkins Medicine in Baltimore, Maryland, where she gained invaluable experience in clinical, community, and foodservice dietetics, as well as outpatient nutrition counseling. Today, Elena serves as the Head of Nutrition Counseling and Lead Dietitian behind Move to Root alongside her business partner, Carley Pakalski.