How to Create Well Balanced Meals at Home, PLUS some great recipes!

Planning your week to include meals that provide your body with all the nutrients you need to be your best can seem overwhelming, but it doesn’t have to be. 

Here are my top tips on creating well balanced meals coupled with 3 of my favorite recipes to include in your next meal plan. 

Tip #1:

Prioritize your meal around protein as this will be imperative for keeping you fuller longer and more satisfied. Plus it is the game changer for muscle building. We need to aim for 25-30g of protein at each meal. 

If you are watching your caloric intake, you might want to stick to leaner proteins which include chicken, fish, ground turkey, egg whites, turkey bacon, shrimp, greek yogurt, and cottage cheese. Red meat is a very nutrient dense protein, but can be higher in fat content. 

Tip #2:

Include a healthy fat in your meal. This could be just the cooking oil or butter you use to cook your protein or veggies in. Or you can choose to add a small amount of cheese, nut butter, peanut butter, avocado, nuts, full fat yogurt, etc. Fats are much more caloric dense so we need a much lower content than carbs and protein. 

Having enough healthy fat in your diet is so important for hormone function. All women should target to get at least 55g of fat per day. 

Tip #3:

Choose a carb or two! I like to choose one starchy carb (pasta, rice, quinoa, potatoes, oats, bread) and one non-starchy (vegetables). Include a bigger serving of the non-starchy vegetable on your plate as compared to the starchy kind. 

Your body needs carbs for fuel! Newsflash: if you are only eating grilled chicken and broccoli you WON’T be getting the carbs you need to function at your best everyday. You need the starches to be able to give you the energy boost you need. 

Your plate should look similar to this!

Something else to keep in mind when planning out your meals is to make sure you are getting enough fiber. Fiber is so important for our digestion, helps to lower cholesterol, and reduces the risk of cardiovascular disease. Women should focus on getting 25g in per day. 

Some foods that are fiber rich are oats, legumes, most veggies, and most fruits (especially raspberries!), nuts, potatoes, greens, chia seeds, avocados, and whole grains including quinoa and brown rice. 

My favorite way to get in some extra fiber is by throwing some kale and chia seeds into a berry smoothie! Lots of fiber without even tasting the greens! 

Here are three nutrient dense recipes that you can start adding to your rotation. 

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Blueberry Overnight Oats-
Perfect for Meal Prep (10G of Fiber!)

For 1 Serving:

⅓  Cup of Oats 

⅓ Cup of unsweetened almond milk

1 ½ Teaspoon Chia Seeds 

1 ½ Teaspoon Maple Syrup 

¼ Teaspoon Cinammon 

2 Tablespoons Water 

¼ Cup Blueberries 

¼ Cup Slivered Almonds

1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon, and water together in a tupperware container. Stir well to mix. Seal and place in fridge overnight (at least 8 hours) 

2. Remove from the fridge. Add in blueberries and a layer of slivered almonds. Enjoy hot or cold!

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Honey Chili Meatballs

For 4 servings: 

1 lb. Lean Ground Chicken 

½ Medium Yellow Onion Chopped 

2 Garlic Cloves Minced 

1 Egg 

1 Teaspoon Salt 

¼ Black Pepper 

2 Tablespoons Coconut Oil 

½ Cup Chicken Broth

⅓ Cup Tomato Paste

¼ Cup Honey

1 Tablespoon Apple Cider Vinegar

1 ½ Teaspoons Chili Powder

¼ Teaspoons Paprika 

¼ Teaspoons Ground Mustard 

1. Preheat the oven to 350 degrees. 

2. In a large bowl, combine ground chicken, onion, garlic, egg, half the salt, and black pepper. Form mixture into meatballs, about 1 ½ inches thick. 

3. Melt coconut oil in a large oven safe pan or skillet over medium high heat. Add meatballs and cook until browned, about 5 minutes. Transfer to the oven and bake for an additional 20 minutes or until cooked throughout. 

4. Meanwhile in a medium pan, combine chicken broth, tomato paste, honey, apple cider vinegar, chili powder, paprika, ground mustard, and remaining salt. Bring to a boil then reduce heat and simmer for 5 minutes, stirring occasionally.

5. Remove meatballs from the oven. Evenly coat meatballs with sauce and divide into bowls. Top with green onions and serve with rice! 

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Grilled Mediterranean Chicken Kabobs

For 4 Servings:

1 Lemon

1 Tablespoon Red Wine Vinegar 

1 Tablespoon Oregano (dried)

2 Tablespoons Extra Virgin Olive Oil 

1 lb. Chicken Breast (boneless, skinless, cut into cubes)

1 Zucchini (Large-Diced into large chunks)

1 Yellow Bell Pepper (Diced into large chunks)

1 Cup Red Onion (Diced into large chunks)

2 Cups Cherry Tomatoes

8 Barbecue Skewers

1. Combine lemon juice, red wine vinegar, oregano, and ⅔ of the olive oil into a mixing bowl. Add in the cubed chicken breast and mix well. Place in fridge and let it marinade while you prep vegetables. 

2. Dice the zucchini, yellow bell pepper, and red onion into large chunks. Toss in remaining olive oil. 

3. Slide the marinated cubed chicken, zucchini, yellow bell pepper, red onion, and cherry tomatoes onto the skewers. 

4. Preheat the grill to medium heat. 

5. Grill the kabobs for 8 to 10 minutes per side or until chicken is cooked. 

6. Remove from the grill and divide onto plates.