Balanced meal examples: what really belongs on your plate?
Imagine this: it is Tuesday evening, you are standing in the kitchen, the fridge is half empty, and you reach for the frozen pizza again. Does that sound familiar? You are not alone. According to the 7th Swiss Nutrition Report by the Federal Office of Public Health (FOPH), only around 13% of the Swiss population eat the recommended five portions of vegetables and fruit a day. The remaining 87% – the great majority – fall short. At the same time, about 27% of the population are overweight and a further 5% obese, as data from the Federal Statistical Office (FSO) shows.
The real problem here is often not a lack of will, but simply uncertainty: what exactly is a balanced meal? And what does it look like in concrete terms – morning, midday, evening?
The Swiss plate model: your simplest guide
The Swiss Society for Nutrition (SGE) has developed a model with the «optimal plate» that is surprisingly easy to remember. Picture your plate divided into three areas:
- 2/5 vegetables or salad – the largest share, raw or cooked, as colourful and seasonal as possible
- 2/5 starchy sides – potatoes, wholegrain rice, quinoa, pasta or pulses as energy providers
- 1/5 protein source – fish, poultry, eggs, tofu or pulses, complemented by some high-quality plant oil
What many people underestimate: the proportions make the difference. In most Swiss households the side dish dominates – pasta with a bit of sauce, a large piece of meat with few vegetables. The SGE plate deliberately turns this ratio around.
The European Food Safety Authority (EFSA) recommends a daily energy distribution of about 45–65% carbohydrates, 20–35% fat and at least 0.83 g of protein per kilogram of body weight. The plate model reflects this distribution visually – with no calorie calculator at all.
Concrete examples of balanced meals in everyday life
Breakfast: the underestimated start
A balanced breakfast does not have to be elaborate. Two practical options:
- Swiss-style Bircher muesli: Porridge oats soaked overnight in natural yoghurt, served in the morning with fresh berries, a few walnuts and a teaspoon of linseed. Provides fibre, protein and healthy fats.
- Wholegrain bread with egg: Two slices of wholegrain bread, a poached egg, with slices of tomato and a handful of rocket. Simple, filling, nutrient-rich.
On hectic mornings – and let us be honest, those are more frequent than the calm ones – a Herbalife Formula 1 Shake in Café Latte can be a practical alternative. With around 220 kcal per serving, 24 vitamins and minerals and soy protein, it covers the nutrient profile of a meal when there is no time to cook. Complement it with a Herbalife Herbal Tea Original as a caffeinated drink and a glass of Herbalife Aloe Vera Mango as a refreshing start to the day. All three products are available together as the The Perfect Breakfast pack – a complete meal prepared in under five minutes.
Lunch: full, but not sleepy
Most people know the afternoon slump after lunch. It is often down to portions that are too large or too many simple carbohydrates. Two examples that fill you up without sending you into a deep sleep:
- Chicken bowl with quinoa: Grilled chicken (about 120 g), a portion of quinoa, with broccoli, peppers, edamame and a dressing of olive oil and lemon.
- Mediterranean lentil salad: Beluga lentils with feta, cherry tomatoes, cucumber, fresh mint and wholegrain bread. The lentils provide both protein and fibre – according to the D-A-CH reference values it should be 25–30 g of fibre a day.
Working people in particular benefit from meal prep: cook a larger quantity of quinoa or lentils on Sunday evening. That saves an enormous amount of time during the week.
Dinner: light and still filling
In the evening it can be a little less. One mistake many people make: they eat too little during the day and then far too much in the evening.
- Salmon with roasted vegetables: A salmon fillet (about 150 g) on a bed of sweet potatoes, courgettes and onions, cooked in the oven. Little effort, plenty of flavour.
- Vegetable omelette: Three eggs, spinach, mushrooms, a little goat's cheese. With a small green salad. On the table in 15 minutes.
The WHO recommends at least 400 g of vegetables and fruit a day and a maximum of 5 g of salt. If you deliberately plan vegetables into each of the three main meals, you get considerably closer to this recommendation.
What really matters with a balanced diet
Perfection is the enemy of good. No single food is «healthy» or «unhealthy» – what is decisive is the overall pattern across weeks and months. A pizza on Friday does not ruin an otherwise balanced week of eating.
What actually helps:
- Plan your meals roughly for the week – not perfectly, but deliberately
- Always have basic ingredients at home: eggs, vegetables, wholegrain products, pulses
- Drink enough – thirst is often confused with hunger
If you want to look at the subject in more depth, you will find further practical tips on the Herbalife nutrition page. And if you are wondering what a structured Herbalife breakfast plan looks like, it is worth taking a look at the various options.
Your next step to balanced meals
A balanced meal need be neither complicated nor expensive. The SGE plate model gives you clear, visual orientation – and the examples in this article can be put into practice straight away. Start with a single meal a day that you deliberately build on this principle. You will quickly notice the effect on your well-being.
Discover our products at myherbal.ch – from shakes and teas to food supplements, you will find practical support there for your balanced day.