After the busyness of Christmas it can be hard to get back into a routine and meal choices can feel harder than usual.
✨ One of the simplest ways to create healthy and balanced meals is to use the Balanced Meal Plate. It’s a straightforward guide that helps your meals feel more satisfying and steady, especially on busy winter days.
Written by
Catherine Dean
Health Coach
Reviewed by
Jeff Hadaway
Head of Operations
Last Updated: Dec 19, 2025
Next Review: Nov 14, 2026
Guide contents
01What does a balanced plate look like?
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A balanced plate usually looks like:
• Protein (¼ plate): chicken, fish, eggs, tofu, lentils
• Complex carbs (¼ plate): oats, brown rice, wholegrain pasta or bread
• Veggies (½ plate): great for fibre, digestion and steady energy
• Healthy fats (a small amount): olive oil, avocado, nuts or seeds
You don’t need to follow this perfectly. It’s simply a helpful guide for building meals that keep you full and energised.
If you’d like extra support, you can always use our Rate My Plate service, included in your membership. Send a photo and short description of your meal via WhatsApp, and we’ll:
• Rate it out of 10
• Suggest up to three simple swaps to improve balance
• Answer any questions about your appetite, diet or health goals
It’s a quick, no-pressure way to get personalised support with the meals you’re already eating and make everyday choices feel easier as you settle into January. You can sign up for Rate my Plate in your dashboard.
This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.
There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire alongside other independently validated medical information about you and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases, the clinicians may contact you for additional information. See Terms of Service for more information.
19 December 2025
19 December 2025
19 December 2025
