How To Structure Balanced Meals

How To Structure Balanced Meals

Knowing how to structure balanced meals is key for anyone looking to lose weight and achieve good metabolic health. We hear it all the time, don’t we? “Eat a healthy balanced diet” “Make sure your meals are well balanced”. It sounds sensible, but what does it actually mean? And how can you make sure your meals are nutritionally balanced in order to support your weight loss efforts?


‘The Eatwell Guide’ (formerly The Eatwell Plate) provides official guidance on what a balanced diet should look like. It is far from perfect. Nutrition and obesity researched Zoe Harcombe refers to it as the Eatbadly Plate. In this article she details the lack of evidence for their recommendations and here she details the conflicts of interest and corporations that have likely influenced these recommendations. Sadly, this official guidance is not aligned with what we, and many other nutritionists, believe to be optimal.

The Eatwell Guide encourages us to ‘base meals on potatoes, bread, rice, pasta or other starchy carbohydrates’. The truth is that basing our diets on starchy carbs as well as too much ultra processed foods and sugar is what’s driving our skyrocketing rates of obesity. It’s not optimal from a weight management or health optimisation perspective.


We have established that basing meals around starchy carbohydrates is not optimal, so what do we eat instead? To keep it really simple, here are three key ingredients required for a balanced meal:

1. Protein – organic meat, wild fish, seafood, eggs, tofu, tempeh.
2. Healthy fats – sources like olive oil, coconut oil, coconut milk, avocado, seeds, nuts.*
3. Vegetables – pretty self explanatory. We advise our clients to aim for at least three servings of different coloured veg per meal. If they’re seasonal and organic, even better.

*Oily fish and quality, traditionally reared meats also provide good sources of fat as well as protein. Nuts and seeds provide some protein as well as fats. The above are categorised based on the most predominant macronutrient.

The list of examples is not exhaustive and how much of each of these three components is required will vary from one person to the next. A 6ft 3in rugby player will have different nutritional requirements compared with a petite 5ft female, but they both need protein, fat, fibre and micronutrients.

Here is a helpful infographic and a good alternative to the Eatwell Guide created by our profession’s governing body, BANT. While this is a good basic guide to work with, nutritional needs vary from one person to the next. Take the carbohydrates segment as an example. Someone who isn’t especially sensitive to carbohydrates, is maintaining a weight they are happy at and exercising frequently may tolerate more carbohydrates. Someone who is carbohydrate sensitive, is working on losing weight or who is less active would do better reducing their intake or even cutting them out altogether. This is where personalised nutrition comes in. There is no one size fits all.

Working with a qualified nutritionist will enable you to find the diet that’s right for you. If you’d like to find out more about personalised weight loss with Kim Pearson and team, you can book a complimentary call here.


Eating nutritionally balanced meals will provide your body with the macro and micronutrients it needs to function optimally.

Provided your portion sizes are optimal, structuring your meals around protein, healthy fats and vegetables should fill you up and keep you satisfied. This combination of foods breaks down slowly which results in stable blood sugar levels and a sustained release of energy.

This is very different to meals based on starchy carbohydrates like cereals, bread, rice and pasta. These foods are rapidly broken down by the body and used up quickly, leaving you feeling hungry and cravings a snack not long after.


For illustration purposes, above we have used a photo that clearly show these three components in a meal. However, your meal can combine these components in many different forms. Stews, curries, roasts. A fillet of wild salmon (protein) with roasted Mediterranean vegetables (veg) topped with home made pesto (olive oil for fat). Organic meatballs (protein) in a tomato, onion and pepper sauce served on a bed of courgetti (veg) coated in olive oil (fat). And it’s not just for savoury meals either. Here’s how to apply that formula to smoothie making. The balanced meals formula might be simple but it can be applied in many different ways.


Understanding how to structure your diet to optimise your health and weight can be a minefield. Here we telling you that we, as qualified nutritionists with decades of clinical experience, do not agree with government advice. That’s before we get onto all of the other messages we see in advertisements, marketing, in the media and on social media. It’s no wonder we are confused.


Our clients are educated, intelligent individuals. They know it’s healthier to choose a salad over a pizza. But often what they need from us is a clear dietary strategy, tailored to their nutritional needs, their goals and their lifestyle. They need clarity on what a healthy balanced diet looks like for them. If you feel that’s something you could benefit from, we’d love to hear from you. You can use this link to schedule a complimentary call or contact us and a member of our team will be in touch with you to organise a convenient time for your call. If it’s time you got clarity on what a balanced diet looks like for you, we can help.



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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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