Here are five meal ideas that beautifully embody the concept of a balanced plate, incorporating Builders, Energisers, Nourishers, Nurturers, and Hydrators. Refer back to the previous blog post to refresh how to build a balanced plate, we’re going to fill half your plate with fruit and veggies (nurturers), fill around a quarter with carbs (energisers), another quarter with protein (builders) - then add a drizzle or sprinkle of fats (nourishers) to finish off. Add a drink on the side (hydrators)!

The Mindful Mediterranean Bowl 🌿

• The Energiser: Quinoa

• The Builder: Grilled chicken breast

• The Nourisher: A drizzle of olive oil and a sprinkle of feta cheese

• The Nurturer: Mixed greens, cherry tomatoes, cucumber, and olives

• The Hydrator: Lemon water or herbal tea

The Plant-Powered Fiesta 🌱

• The Energiser: Brown rice

• The Builder: Black beans

• The Nourisher: Avocado slices and a dollop of coconut yogurt

• The Nurturer: Sautéed bell peppers, onions, and a side of salsa

• The Hydrator: Fresh lime water

The Cozy Comfort Plate 🍂

• The Energiser: Sweet potato mash

• The Builder: Turkey meatballs

• The Nourisher: A blob of butter on the mash

• The Nurturer: Steamed broccoli and carrots

• The Hydrator: Chamomile tea

The Asian Fusion Delight 🍜

• The Energiser: Soba noodles

• The Builder: Tofu cubes

• The Nourisher: A drizzle of sesame oil and a sprinkle of sesame seeds

• The Nurturer: Stir-fried pak choi, mushrooms, and snap peas

• The Hydrator: Green tea

The Breakfast of Champions 🌞

• The Energiser: Whole-grain toast

• The Builder: Scrambled eggs

• The Nourisher: A dollop of butter on the toast with a sprinkling of grated mature cheddar cheese

• The Nurturer: A fruit salad of berries, apple slices, and banana

• The Hydrator: Freshly squeezed orange juice or water

Each of these meals is a harmonious blend of all the elements that make up a balanced plate, offering not just nutrients but also flavours, textures, and colours that make eating a joyful experience. Feel free to adjust portions and ingredients to suit your own needs and preferences. Bon appétit! 🌈💖