If you want to eat healthier without feeling overwhelmed, learning how to plan a healthy meal is the key. A simple and effective way to build your meals is to start with your protein source, then add your vegetables and starches around it — a method recommended by leading nutrition experts like Precision Nutrition.
In this article, we’ll walk you through practical steps to create balanced meals that support your health goals, without needing complicated recipes or fancy foods.
Why Start With Protein First?
Protein plays a crucial role in keeping you full, supporting muscle repair, and helping you maintain a healthy metabolism. When you build your meal around protein, it becomes much easier to create a balanced plate that fuels your body properly.
Starting with protein also helps you avoid the common mistake of building meals around only carbohydrates or fats, which can leave you feeling hungry soon after eating.
Related reading: The 3 Macronutrients and what they do
Step-by-Step: How to Plan a Healthy Meal
1. Choose Your Protein First
Pick a high-quality protein source that you enjoy and can prepare easily. Some great options include:
- Chicken breast or thighs
- Turkey mince
- Lean beef
- Salmon, tuna, or other fish
- Eggs
- Greek yoghurt
- Tofu, tempeh, or lentils (for plant-based meals)
For men, aim for a portion about the size of two of your palms if you are larger or more active.
For women, aim for a portion about the size of your palm.
2. Add Colourful Vegetables
Once you have your protein, think about adding plenty of non-starchy vegetables. Vegetables add fibre, vitamins, minerals, and bulk to your meal without many calories.
Good options include:
- Broccoli
- Cauliflower
- Carrots
- Capsicum (bell peppers)
- Spinach
- Kale
- Zucchini
Use the size of your cupped hand or a full fist to estimate one portion — and don’t be shy about loading up your plate!
Men aim for 2 portions. Women aim for 1-2 portions.
Related reading: Why strength beats stretching for long term results
3. Add Smart Carbs or Starches (Optional)
Depending on your goals and activity level, you may want to add a portion of a healthy carbohydrate or starch. Examples are:
- Brown rice
- Quinoa
- Sweet potato
- Wholegrain pasta
- Oats
- Beans or chickpeas
Stick to about one cupped hand portion for carbs if your goal is weight loss or maintenance, and adjust based on how active you are.
4. Add Healthy Fats
Healthy fats are important for hormone health, joint health, and satiety. They can be added easily with:
- Olive oil or avocado oil (for cooking or dressing)
- Nuts and seeds
- Avocado slices
- A sprinkle of cheese
Use a thumb-sized portion as a general guide for fats.
5. Adjust to Your Needs
No two people are exactly alike. Use these general guides but adjust based on your hunger, activity level, and goals.
Quick Tips for Easy Meal Planning
- Batch cook your proteins in advance (e.g., grilled chicken, baked salmon).
- Keep chopped veggies ready in the fridge for quick stir-fries and salads.
- Use seasoning and spices to keep meals exciting without extra calories.
- Stick to simple combinations — no need for complicated recipes to be healthy.
- Pack leftovers for easy lunches the next day.
Building meals this way will not only help you stay full and energised, but it can also help prevent mindless snacking and overeating later.
Final Thoughts: Healthy Meals Don’t Need to Be Complicated
When you understand how to plan a healthy meal by starting with protein and filling in vegetables and starches, healthy eating becomes simple, flexible, and sustainable.
If you’re new to fitness or looking for extra support, remember: you don’t have to do it alone. A good meal plan, just like a great gym, sets you up for success. If you’re searching for your some personalised help with your nutrition to help you with the challenges you personally face, Personalised Nutrition Coaching might be for you.
Reach out to us for some help.
