Small guide with examples of balanced meals

Since childhood, we have all been told that we must "eat a balanced diet." However, in everyday life, this theory is often difficult to put into practice: lack of time, energy, money, low morale, irrepressible desire to have a snack ...

What if it's not that complicated? We explain how to compose your meals in a workmanlike manner.

Before proceeding, take a look at this video to discover the rice diet!

Eating well ... there is always a good reason to avoid it!
Also, we often think we know what it means, but we don't. We usually make a drama out of it: "it takes too long", "it's too expensive", "it's not fun", etc.

So it's true that ordering at a fast food restaurant or buying a ready-made meal takes less time and may seem more fun at first glance, but:
1. You must not exclude these types of meals (as long as they remain occasional).
2.Eating a balanced diet is easier and less boring than you might think.
3. If you take good care of yourself, your body and health will thank you.

What if you try to improve your meals for a healthier diet? We are sure you can do it! Running out of ideas? No excuses, follow this guide of healthy and easy-to-make recipes for the evening.

See also

Foods rich in calcium: the complete guide

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The basic rules for a balanced meal

To meet the need for nutrients (vitamins, minerals, trace elements, proteins, lipids, carbohydrates, fibers, etc.), essential for the functioning of the organism, it is necessary to diversify our diet.

It is good to be careful not to exclude any category of food, to consume enough (without excess), based on their benefits and our needs (sex, age, height, weight, physical activity, etc.).

So, an ideal meal would consist of:

  • A raw and / or cooked vegetable
  • A source of animal protein: meat, fish, eggs
  • A portion of starchy foods (cereals, potatoes, pasta, bread, etc.)
  • A dairy product (cheese, yogurt, ricotta, ...)
  • A cooked or raw fruit

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Example of a balanced meal for women

- An appetizer: raw vegetables or soup
- A portion (130g on average) of meat or fish, or 2 eggs
- A portion of vegetables (200 g)
- A portion of bread (30 to 50 g) and / or starch (100 to 150 g cooked)
- A dairy product: yogurt, 100 g of first salt, 30-40 g of another type of cheese
- A dessert: fruit or other

With these examples of balanced meals it will be easy to keep your body in shape.
To help you cook adapted portions, weigh your food with a kitchen scale, after a while, rely directly on the eye to calculate the portions.

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Another example of a balanced menu

Menu 1

  • Chopped carrots with vinegar dressing
  • A hamburger with green beans and steamed potatoes.
  • A plain yogurt
  • A fruit compote


Menu 2

  • A grilled salmon steak with spinach and a small portion of rice
  • Half a grapefruit
  • A cream dessert


There is nothing more frustrating than not having the right equipment to cook what you want. To avoid unpleasant inconveniences and save time, get yourself a multifunctional food processor, ideal for preparing all types of meals!

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Adapt balanced meals to your personal taste

Of course, everyone can and must adapt this model according to their habits and tastes.

  • The starter, for example, is not essential, even if it allows a better weight regulation.
  • Never force yourself to eat a full meal if you are not hungry.
  • It is not always easy to combine an appetizer, main course, cheese and dessert when you have a 30 minute break to eat. In this case it is better to reduce and adapt.


Although these views so far are the general rules, the most important thing is to get a balanced diet throughout the day, that is, to provide our body with the energy and nutrients it needs to function in good condition.

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