Fueling Your Day: Building a Balanced Plate in 10 Minutes

We’ve all been there — standing in the kitchen, starving, with about 10 minutes before you have to rush out the door (or dash back onto a Zoom call). The temptation is to grab whatever’s quickest: a cereal bar, a slice of toast, maybe even nothing at all. But here’s the thing: when you fuel your body well, everything else in your day feels easier.

The good news? Building a balanced plate doesn’t have to take forever. In fact, once you know the formula, you can throw together a plate that fuels your body in less time than it takes to scroll Instagram.

Here’s the simple trick: aim for protein + fibre + healthy fat + colour. If your plate has all four, you’re setting yourself up for steady energy and fewer cravings.

• Protein: eggs, chicken, beans, yoghurt, tofu, fish.

• Fibre: whole grains, oats, brown rice, lentils, veggies.

• Healthy fats: avocado, nuts, seeds, olive oil.

• Colour: fruit and vegetables — the more variety, the better.

It doesn’t have to be complicated. Think: Greek yoghurt with berries, oats, and a sprinkle of nuts for breakfast. Or a wrap with hummus, chicken, and salad for lunch. Or salmon with roasted veggies and quinoa for dinner. All quick, all balanced.

Here’s something most people don’t realise: our dinner plates today are much bigger than they used to be. Back in our grandparents’ day, the average dinner plate was about the size of what we now call a “side plate”.

That means portion sizes have crept up without us even noticing. We don’t necessarily need less food, we just need food that’s more balanced. Swapping to a smaller plate (like Granny had) can be an easy way to help your portions naturally match what your body actually needs. No calorie counting required.

So next time you sit down to eat, try serving your meal on a side plate instead of a dinner plate. You might be surprised at how satisfied you feel, and how much food is actually “enough".

To make this practical, here are a few 10-minute balanced meals:

• Breakfast: Greek yoghurt + banana + chia seeds + drizzle of honey.

• Lunch: Wholegrain wrap + hummus + falafel + rocket + cucumber.

• Dinner: Omelette with spinach, mushrooms, and a little cheese.

• Snack: Apple slices with peanut butter.

Keep a few staples stocked (like eggs, frozen veg, wraps, and nuts), and you’ll never be stuck wondering what to eat when time is short.

When your plate is balanced, you’re giving your body steady fuel. Protein helps you feel full, fibre keeps your digestion moving, healthy fats keep your brain sharp, and colour adds the vitamins and minerals your body craves.

Unbalanced plates, like a bowl of cereal on its own, or a big plate of pasta with no veg or protein, tend to give you a quick spike of energy followed by a crash. That’s when you’re reaching for another snack an hour later. Balanced plates avoid that rollercoaster.

Here’s the truth: no one gets it right 100% of the time. Life happens, and sometimes the “balanced plate” goes out the window. That’s why it can help to have an insurance policy.

VMG+ is one of the simplest ways to fill the gaps. It’s an all-in-one daily sachet with vitamins, minerals, greens, probiotics, and digestive enzymes — designed to back you up on the days when your plate isn’t perfect. It’s not about replacing food. It’s about knowing your bases are covered, even when life is busy.

You don’t need to be a nutrition expert to fuel your body well. You just need a simple framework and the right tools.

So this week, try this:

• Build one meal a day using the protein + fibre + fat + colour formula.

• Try swapping your plate for a smaller one (Granny would approve).

• Notice how you feel — steadier energy, fewer cravings, and more satisfaction.

• If you haven't started on VMG+ yet, come to one of our upcoming workshops to learn more