Eating a healthy balanced diet is essential for maintaining good health and preventing chronic diseases. A balanced meal contains a variety of nutrients in the right proportions to support bodily functions and provide energy. In this article, we will discuss the components of a healthy balanced meal and provide a template that can be used to create balanced meals.

Components And Structure Of A Balanced Meal For Weight Loss

The following are the essential components of a healthy balanced meal:

Protein: Protein is essential for building and repairing tissues, and it also helps to keep us feeling full for longer. Choose lean sources of protein such as chicken, turkey, fish, beans, lentils, and tofu. Aim for about 25% of your meal to be protein-rich foods.

Carbohydrates: Carbohydrates are a vital source of energy for our bodies. Choose complex carbohydrates such as whole grains, fruits, and vegetables, which provide fibre, vitamins, and minerals. Avoid simple carbohydrates such as refined sugar and white bread. Aim for about 25% of your meal to be carbohydrates.

Healthy Fats: Fats are necessary for the production of some hormones, protection of the cells in our bodies, maintaining healthy skin, hair, and nails, and for absorbing vitamins A, D, E, and K. Choose healthy fats such as avocados, nuts, seeds, and olive oil. Limit unhealthy fats such as saturated and trans fats found in fried foods and heavily processed snacks. You only need small amounts like half of the avocado but make sure you have them with every meal.

Fruits and Vegetables: Fruits and vegetables provide essential vitamins, minerals, and fibre. Choose a variety of colourful fruits and vegetables to ensure you get a wide range of nutrients. If you don’t mix them in one meal you can choose to mix them over the course of a week. Aim for at least 5 servings of fruits and vegetables per day or half of your plate.

Water: Water is crucial for staying hydrated and maintaining bodily functions like digestion, recovery, cognitive functions etc. Aim to drink at least 8 glasses of water per day, and more if you are physically active. If you’re not sure, you can also check the colour of your urine and aim to never let it get too dark but rather transparent or light yellow.

The Most Popular Meal Structures For Weight Loss

  • 1/4 plate of lean protein
  • 1/4 plate of complex carbohydrates like whole grains, bread, crackers, pasta, potatoes and rice
  • 1/2 fruits, vegetables 
  • A small part of the plate is for healthy fats
  • Water or other natural non-caloric beverages 


Eating a healthy balanced meal is an essential part of maintaining good health. A balanced meal should contain lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. By using the template above, you can easily create healthy balanced meals that support your overall health and well-being.

For the perfect meal timing for weight loss please check this article:

What’s The Perfect Meal Timing For Fat & Weight Loss?