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Balanced Meal Summary

Want to know how to put together the perfect nutritious (and delicious) meal? It's not as hard as you think!

Your balanced meal should consist of the following:
  • 25% lean proteins
  • 25% energy carbs
  • At least 50% healthy carbs - pile on as much as you want
  • A dash of essential fats
See below for some foods that fit into each of the categories. It goes without saying that these options do not include deep-fried varieties.

Examples of Lean Protein

  • Any kind of fish
  • Chicken
  • Turkey
  • Whey Protein (Vegetarian option)
  • Eggs or Egg subsitutes (Vegetarian option)

Examples of Energy Carbs

  • Whole-wheat pasta
  • Steamed brown rice
  • Oatmeal
  • Multi-grain, whole-wheat bread or tortillas

Examples of Healthy Carbs

  • Asparagus
  • Cabbage
  • Bell Peppers
  • Cucumber
  • Kiwi
  • Boysenberries
  • Blueberries
  • Apricots

Examples of Good Fats

  • Almonds
  • Avocado/Guacamole
  • Black Olives
  • Hummus
  • Sesame Oil
  • Olive Oil

Now how to put them together?

Sample day:

Breakfast: Eggs on toast topped with lots of fresh salsa and a spoonful of guacamole, plus an apple or other piece of fruit.

Lunch: Whole wheat tortilla filled with turkey, hummus, shredded cabbage, roasted bell peppers and alfalfa sprouts.

Dinner: Whole-wheat pasta with salmon and asparagus, topped with toasted almonds and a side salad.

Matt Richter-Sand, NX Founder & CEO


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