Four simple steps to a balanced meal

When it comes to eating well, nothing beats a balanced meal, especially one featuring nutrient-packed New Zealand beef and lamb. In today’s fast-paced world, convenience often wins, but spending a little time to build a nutritious plate pays off big for your energy, health, and wellbeing. To make it simple, we’ve broken it down into four easy steps.

Start with protein – quarter of your plate

Protein keeps you feeling fuller for longer and plays a vital role in building and repairing muscle. Aim to fill a quarter of your plate with quality protein sources such as:

Lean cuts of New Zealand beef or lamb
Chicken
Eggs
Fish or seafood
Tofu, tempeh, or legumes like beans and lentils

Tip: If you’re short on time, prepare a batch of lean beef mince, hard-boil some eggs, or keep some lamb meatballs on hand for quick, protein-rich additions to any meal.

Add plenty of vegetables – half of your plate

Vegetables are packed with essential nutrients, fibre, and antioxidants that support your body from the inside out. Ideally, half of your plate should be filled with a variety of colourful veggies. Some great options include:

Fresh salads made with leafy greens like spinach, lettuce, or kale
Stir-fried vegetables like capsicum, onion, mushrooms, and courgette
Steamed vegetables such as green beans, carrots, and broccoli

Tip: Fresh, frozen, and canned vegetables all count – choose what works for you.

Choose complex carbohydrates – quarter of your plate

Carbohydrates are your body’s main source of energy, especially for your brain and muscles. Focus on complex carbs for sustained energy. Aim for a quarter of your plate to include:

Wholegrains like brown rice, oats, or quinoa
Starchy vegetables such as kumara, pumpkin, or potato
Wholemeal bread, pitas, or wraps

Tip: Cook grains or roast vegetables in bulk to use throughout the week - great for bowls, salads, or wraps.

Don’t forget healthy fats

Healthy fats add flavour, support brain function, and help your body absorb fat-soluble vitamins. Include small amounts of healthy fats in your meals such as: