Step-by-Step: Building Your Plate

1. Start with Vegetables (½ Your Plate)

Vegetables are rich in fiber, antioxidants, and essential vitamins and minerals.

Aim for variety and color to nourish your gut and reduce inflammation.

Examples:

• Leafy greens (spinach, arugula, kale)

• Roasted carrots, broccoli, cauliflower

• Zucchini, mushrooms, bell peppers

2. Add Lean Protein (¼ Your Plate)

Protein supports muscle repair, immune function, and satiety.

Choose clean, high-quality sources that work for your lifestyle.

Examples:

• Chicken, turkey, fish

• Eggs, tofu, tempeh

• Lentils, beans, Greek yogurt

3. Include Complex Carbs (¼ Your Plate)

Carbohydrates are your body’s preferred energy source—and when you choose the right kind, they also support digestion and hormone balance.

Examples:

• Quinoa, brown rice, oats

• Sweet potatoes, squash

• Beans, whole-grain bread

4. Don’t Forget Healthy Fats

Fats help with nutrient absorption, hormone production, and keeping you full.

Examples:

• Olive oil, avocado, tahini

• Nuts and seeds

• Fatty fish like salmon

Optional Add-Ons

For extra flavor and benefit:

• Fermented foods (sauerkraut, kimchi, kefir) for gut health

• Fruit for natural sweetness and antioxidants

• Herbs & spices to reduce inflammation and boost flavor

Why Balance Matters

When you build a plate this way, you’re:

• Stabilizing blood sugar

• Supporting digestion and metabolism

• Reducing cravings

• Getting key nutrients to support energy, focus, and mood

• Helping your body prevent chronic disease with every bite

The Balanced Takeaway

You don’t need a strict plan or a long list of rules to eat well.You just need a simple structure that honors your body, your time, and your goals.

At The Balanced Table, we’re here to help you turn evidence-based nutrition into real-life wellness—one plate at a time.

Want help planning your meals or creating balanced recipes?Explore our recipe library or book a consultation to get started.