Healthy Balanced Meals: What I Eat for Breakfast, Lunch & Dinner

If you’re looking to eat a more balanced diet and don’t know where to start, here are some simple and balanced meal ideas. I’m not big on making a bunch of extravagant recipes. I’m more prone to building healthy meals so that I can stay consistent with both my fitness goals and with my general health.

I build my meals with protein, fiber, carbs and fat in mind. My goal is to eat mostly whole foods in every meal and try to limit processed foods. It takes time and planning to make this work, but as someone who is busy and values eating healthy, I assure you it can be done! It may take time to achieve, but with one small change here and there, anyone can get there.

This method works really well to stay consistent and also have variety within meals, so hopefully you’ll find something that you can take away from this blog that helps you build healthy habits into your life. Enjoy 🙂

Breakfast

Overnight Oats

These are so simple and so good. I use organic rolled oats, I find they work the best for overnight oats. I will add collagen protein powder, raw honey, peanut butter, blueberries and a sprinkle of hemp seeds on top for extra omega 3’s. I made this batch with canned coconut milk and it was so good and creamy. I made a batch for 3 days worth and I just pull them out in the morning for a really quick and balanced breakfast.

Eggs, GF/DF Pumpkin Bread and Fruit

It’s that time of year again and I’m not made about it – pumpkin season! I make this paleo pumpkin bread, and eat it for breakfast, a snack or even pre-workout. It’s really good with honey and nut butter on top. Eggs are a great protein source and super quick to make. If you are pressed on time in the morning, you can hard or soft boil them during meal prep to have ready in the mornings. Blueberries are one of my faves for antioxidants & fiber. 🙂

Chicken Sausage, Eggs & Paleo Biscuits

My mom and brother turned me on to these biscuits when I was home last month. They are gluten free and absolutely incredible. I got them at Sprouts, they are the Capello’s buttermilk kind. I paired it with an egg scramble with tomatoes and spinach and a chicken sausage for extra protein (amazing macros if you’re looking for a way to add extra protein to your breakfasts).

Lunch

Garlic Lemon Chicken, Salad and Roasted Sweet Potatoes

Chicken breast is something I usually have prepped in my fridge. It’s an easy, lean protein and can be paired with a ton of meals. I’ve been buying the pre-cooked beets and lentils from sprouts for salads and they work wonders. Lentils are a great source of fiber and additional protein. If you find you crave sugar a lot, try adding in more sweet vegetable to your meals to satisfy that craving. I add pumpkin spice to mine when it’s this time of year too. 😉

Roasted Veggies and Bean Salad

I basically just threw what I had in my fridge together in a salad. I buy organic canned beans which are super fast and easy (and a great source of fiber and protein). I paired it with some roasted veggies that I reheated in the oven and a simple salad with raw goat cheese and hemp seeds. It was great. 🙂

Dinner

Turkey Meatballs, Roasted Potatoes and Salad

Turkey meatballs have been on repeat in my house for the last few months. They are so easy to meal prep and are a great source of balanced protein. I make them in under 10 minutes, throw them in the oven and they keep great in the fridge for quick meals during the week. Roasted potatoes with olive oil, sea salt and some garlic powder is the way to go. Paired it with a salad with blueberries, hemp seeds, tomatoes and raw goat cheese. I always do a basic dressing with extra virgin olive oil, lemon juice and apple cider vinegar – easy, tasty and great for digestion.

Beef Shank with Veggies

Beef shank may be one of my favorite cuts of beef. I slow cooked this for like 3 hours with carrots, some broth, tomato paste and spices. The bone marrow in the bones was one of my favorite parts. This was one of those meals that you eat and feel so nourished after eating it. It seems complex, but you just throw it all together and let it cook in the oven for a few hours and you’re good to go.

Cod with Asparagus and Purple Sweet Potatoes

Wild caught cod is something I eat often. I buy the frozen packs from Sprouts. They are a high protein, low fat option for fish and it’s simple to cook (I either put them in the oven or pan sear them in some butter). Asparagus are a great addition for fiber, I just steam them and add a little sea salt and extra vigin olive oil. These purple sweet potatoes have been such a yummy addition. If you have a sweet tooth that you’re trying to kick, try adding in more sweet root vegetables. This or a variation of is one of my go-to healthy balanced meals for weeknights.

These are just some basic meals I make throughout the week. I prep parts of them ahead and throw them together based on what I have and what I am wanting to eat.

If you have any questions on incorporating healthy habits into your life or want any specific details on this blog post, feel free to write me rachel@sugarsunandsoil.com

To your health & well being, Rach xx