Planning Balanced Meals

The plate structure

A simple, repeatable benchmark:

• ½ plate of vegetables, cooked or raw, varied and seasonal.
• ¼ plate of protein: fish, eggs, meat, legumes or tofu.
• ¼ plate of whole starches: brown rice, wholemeal pasta, quinoa, potatoes, wholegrain bread.
• A little quality fat (olive or rapeseed oil).
• A fruit or a dairy product depending on hunger.

Organizing your week in 4 steps

1. Choose a fixed time (for example Saturday or Sunday) to plan.
2. Plan 4 to 5 dinner options, while keeping flexibility for the unexpected.
3. Make a shopping list all at once, category by category.
4. Prep ahead the basics (cooked grains, washed vegetables, cooked proteins) to save time during the week.

At the shelf: understanding the Nutri-Score and food labels

Quick and balanced meal ideas

• Quinoa bowl with roasted chickpeas, seasonal vegetables and feta.
• Baked fish, steamed potatoes and green beans.
• Vegetable omelet, green salad and wholegrain bread.
• Tofu or chicken stir-fry, crunchy vegetables and brown rice.
• Legume soup, wholegrain bread and cheese.

Avoiding common pitfalls

• Don't aim for perfection: a few planned meals are better than an overly rigid plan.
• Keep healthy backups on hand (plain frozen vegetables, canned legumes, eggs).
• Adjust portions to your actual hunger, not a standard.