Balanced Meals to Boost Energy

Updated: Jun 11, 2019

Learn how to balance meals to keep energy levels stable throughout the day

Does 2:00pm ever hit and you crash at work and aren't sure how you are going to get the energy to get through the day?

I have been there and still have the odd day where I feel like that BUT it doesn't have to be your reality.

When talking to clients, one of the first few things I recommend is 1. drinking more water 2. sleeping more and 3. making sure they are eating balanced meals. What do I mean by balanced meals? Let me break it down for you:

When create a balanced meal you want to picture a plate with about half the plate filled with vegetables, a quarter filled with your protein and the other quarter filled with your carb and/or starch.

Next you want to focus on making sure you are getting healthy sources of fats, proteins and carbohydrates. Why you ask? When you don't have those important macronutrients your blood sugar and rise and fall creating unstable blood sugar levels resulting in unstable energy throughout the day.

The problem is that when most of us are busy art work and need a quick bite, we wait until the very last minute when we can't make a good healthy decision so we go for the sub with white bread, the sugary muffin or the bag of chips.

So let's talk about some simple ways you may include healthy fats, carbs and proteins into your meals and snacks.


-smoothie with nut/seed butter or avocado, protein powder and frozen fruit

-rolled oats cooked in coconut milk and topped with hemp seeds and almond butter

-eggs with veggies and sprouted bread


-salad with chicken or chickpeas, olive oil and balsamic dressing and roasted veggies

-stir fry with brown rice, veggies and protein of choice cooked in avocado oil

-chili with ground turkey or lentils, beans, tomatoes, peppers, and topped with avocado


-chickpea pasta with homemade pesto and roasted asparagus

-one sheet dinner with salmon and roasted veggies

-lettuce wraps with protein of choice, avocado, peanut sauce and raw veggies


-nut/seed butter and fruit

-hummus and crackers or veggies

-hard boiled eggs

-smaller smoothie

-homemade energy balls

Try incorporating some of these into a menu plan template and see how you feel when you have healthy and well balanced meals prepped for the week!

In good health,


Get the ebook here!

  • Instagram
  • Facebook
  • YouTube
  • Pinterest
  • Twitter

Stay up to date by signing up for my newsletter here

Copyright © 2020 Simply Nic Nutrition | | St. Thomas, Ontario, Canada