The Balanced Plate: A Simple Guide to Support Hormones and Boost Energy

baked vegetables with baked chicken fillet

If you’ve ever felt confused about what to eat to feel better, you are not alone. With so many food rules, trends, and quick fixes floating around, it’s easy to lose trust in what your body needs.

At Inner Harmony Health, I believe in keeping things simple. That’s why I often return to one reliable and flexible tool that supports energy, hormones, and long-term wellbeing — the balanced plate.

This way of eating helps reduce blood sugar crashes, supports hormone production, and makes planning meals easier. For many of the women I work with, learning how to build a balanced plate is a turning point. It removes the pressure to eat perfectly and replaces it with a clear, realistic structure you can follow day to day.

Let’s break down how the balanced plate works, why it matters, and how you can start using it today to feel more stable, focused, and nourished.

What Is the Balanced Plate?

The balanced plate method is about combining the right nutrients in the right proportions. It keeps meals satisfying, nourishing, and blood sugar-friendly without any need to count or measure.

Here’s how to build it:

  • Half your plate is colourful, non-starchy vegetables (like spinach, peppers, courgette, or broccoli)
  • One quarter is a protein source (like eggs, beans, fish, chicken, or tofu)
  • One quarter is a quality carbohydrate (such as sweet potato, quinoa, brown rice, or wholegrain pasta)
  • Add a portion of healthy fat (like olive oil, avocado, nuts, or seeds)

This formula is versatile, easy to remember, and ideal for busy women who don’t want to overthink meals.

Image from Bastyr Center for Natural Health

Why It Supports Hormone Health

Balancing your plate helps your body work more efficiently. It’s not just about energy. A well-built plate supports the production and balance of key hormones like insulin, oestrogen, and cortisol.

Here’s why it works:

  • Keeps blood sugar stable: Combining carbs with protein and fat slows digestion, helping you avoid sudden energy crashes.
  • Provides essential building blocks: Hormones need amino acids from protein and essential fats to be made and regulated properly.
  • Supports long-term health: A variety of vegetables and whole foods helps reduce inflammation and supports digestion, both of which impact hormone balance.

Balanced Plate Examples for Busy Days

No need to overcomplicate things. Here are practical examples of balanced plates for different meals.

Breakfast:

  • Scrambled eggs with spinach and tomatoes, wholegrain toast, and a slice of avocado
  • Greek yogurt with berries, almond butter, and chia seeds
  • Smoothie with banana, spinach, protein powder, oats, and peanut butter

Lunch:

  • Leftover roast chicken with roasted root veg, quinoa, and tahini dressing
  • Lentil soup with wholegrain bread and a green salad topped with nuts
  • Tuna on oatcakes with tomato slices, hummus, and cucumber

Dinner:

  • Grilled salmon with sweet potato, steamed greens, and toasted seeds
  • Stir-fry with tofu, mixed vegetables, brown rice, and cashews
  • Turkey meatballs with wholewheat pasta, tomato sauce, and rocket salad

Each meal contains fibre, protein, fats, and carbs in the right proportions to keep your energy steady and your body well fed.

Why This Is Better Than Restrictive Dieting

Many women are stuck in a cycle of cutting out foods, feeling tired, and “falling off” the plan. The balanced plate breaks that cycle.

Instead of removing foods, it helps you add balance. You can still enjoy a wide variety of meals without the spikes and crashes that come from skipping key nutrients.

It is a relief to move away from restriction and towards nourishment. The result is often more energy, fewer cravings, and a better relationship with food.

A Few Tips to Get Started

You don’t need to change everything at once. Start with one meal. Maybe begin by adjusting your breakfast.

Keep a few staple ingredients on hand. Cook a batch of grains, roast a tray of vegetables, or prep a protein at the start of the week. These habits make balanced meals easier to assemble, even on your busiest days.

Need Help Making It Work for You?

Sometimes, the hardest part is knowing where to begin. If you’d like support building a personalised plan that fits your routine, your cycle, and your energy needs, I’d love to help.

Book a free Energy Reset Call and we’ll map out your next steps together. No judgement. Just practical, compassionate support.

Disclaimer:

This blog post is educational information only and not medical advice. If you’re experiencing severe fatigue or other health concerns, please consult with a healthcare provider.

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Ready To Talk About Your Health Goals?

Whether you’re ready to book a session or just have a question, I’d love to hear from you. Use the form below or get in touch directly – I’ll get back to you as soon as I can.

+353 (0) 86 605 0040

laura@innerharmonyhealth.com

Bundoran, Co. Donegal, Ireland