Balanced meals are the foundation of staying energised, managing hunger, and supporting your body’s needs through the day. They help maintain steady blood sugar levels, reduce cravings and provide lasting energy. The Roczen programme offers three tailored food lists - Low-carbohydrate, Balanced, and Low-Fat - each designed to meet different health goals.
Here’s how to structure balanced meals based on your food lists.
What makes a balanced meal?
- Proteins: Protein helps build and repair tissues, maintain muscle, and keep you full.
Sources: chicken, turkey, eggs, lentils, tempeh, tofu, and lean meats.
- Non-Starchy Vegetables: These should make up the bulk of any meal. High in fibre and low in calories, they provide essential vitamins and minerals which help us feel full.
Sources: spinach, broccoli, peppers, and tomatoes
- Carbohydrates: Carbohydrates provide energy but are included differently depending on your food list to reduce caloric intake.
- Fats: Healthy fats provide energy flavour and help us feel full, but they are included differently depending on your food list to reduce caloric intake.
On all lists:
- Ensure a generous portion of non-starchy vegetables to add volume and promote satiety without excess calories.
Low-Carbohydrate:
- Moderate to high-protein options are encouraged with every meal from a variety of different sources to manage hunger and cravings.
- Focus on non-starchy vegetables with limited whole grains and starchy vegetables.
- Use fats from sources like nuts, eggs, seeds and olive oil.
Balanced:
- A moderate protein intake is encouraged with every meal from a variety of different sources to manage hunger and cravings.
- Incorporates a moderate amount of complex carbohydrates, such as quinoa, wild rice, grain and sweet potatoes.
- Follow similar guidance to low-carbohydrate with moderate fat intake
Low-Fat:
- Include moderate amounts of lean proteins (e.g., chicken breast, tofu, white fish) at every meal, with low-fat preparation methods (minimising cooking oil) to maintain a lower fat intake
- Whilst this plan allows more flexibility with carbodrate, prioritise whole grains and aim to avoid refined carbohydrates.
- Whilst healthy fats are still recommended daily, we recommend lean options and preparation methods to maintain a lower calorie intake.
Meal examples:
The list below shows how some common meals can be adapted across Low-Carbohydrate, Balanced, and Low-Fat food lists. In many scenarios, meals will be suitable for more than one list, so we’ve highlighted in bold some potential adjustments that help to tailor each meal around the specific food lists and recommendations.
Chicken soup
- Low-Carbohydrate:
Chicken thigh, chopped tomatoes, peppers, onions, herbs & spices, parmesan cheese - Balanced:
Chicken thigh, chopped tomatoes, peppers, onions, herbs & spices, parmesan cheese - Low-Fat:
Chicken breast, chopped tomatoes, peppers, onions, herbs & spices, sourdough bread (1 slice)
Tofu stir-fry
- Low-Carbohydrate:Tofu, onion, mushrooms, peppers, broccoli, garlic, sesame oil, soy sauce, cauliflower rice
- Balanced:Tofu, onion, mushrooms, peppers, broccoli, garlic, sesame oil, soy sauce, wild rice
- Low-Fat:
Tofu, onion, mushrooms, peppers, broccoli, garlic, sesame oil, soy sauce, brown rice
Yoghurt & Berries
- Low-Carbohydrate:
Greek yoghurt (5% fat), raspberries, almonds, pumpkin and chia seeds - Balanced:
Greek yoghurt (5% fat), raspberries, rolled oats, almonds, pumpkin and chia seeds - Low-Fat:
Greek yoghurt (0% fat), raspberries, Muesli almonds, pumpkin and chia seeds
Spaghetti Bolognaise
- Low-Carbohydrate:
Beef mince (5-10% fat), chopped tomatoes, onion, garlic, herbs, spiralised courgette - Balanced:
Beef mince (5% fat), chopped tomatoes, onion, garlic, herbs, lentil spaghetti/ wholewheat spaghetti - Low-Fat:
Turkey mince (2% fat), chopped tomatoes, onion, garlic, herbs, lentil spaghetti/ wholewheat spaghetti
Protein: Seabass
Vegetables: Onions & tomatoes
Carbohydrates:: Cannellini beans
Fats: Olive oil, red pesto, & fish skin
Suitable plans: Balanced, Low Carbohydrate, Low Fat
Protein: Chicken breast
Vegetables: Carrot, tender stem broccoli, cucumber, mint leaves
Carbohydrates: Quinoa
Fats: Olive oil & creme fraiche
Suitable plans: Balanced, Low Carbohydrate, Low Fat
Protein: Egg, feta cheese
Vegetables: Tender stem broccoli, rocket lleaves
Carbohydrates: Sweet potato, balsamic glaze
Fats: Egg yolk, olive oil
Suitable plans: Balanced, Low Fat
Protein: Tofu
Vegetables: Lambs lettuce, cucumber, pepper, tomatoes, red onion
Fats: Avocado, sunflower seeds, pumpkin seeds, olive oil
Suitable plans: Balanced, Low Carbohydrate, Low Fat
Additional tips
- Include all food groups: A balanced meal incorporates proteins, vegetables, and healthy fats, with carbohydrates added as appropriate. This approach helps maintain fullness and balanced blood glucose levels.
- Fill your plate with non-starchy vegetables: Non-starchy vegetables add bulk and fibre, keeping you fuller for longer.
- Build around Protein: Start by selecting a protein, then add vegetables, fats, and carbohydrates as needed.
- Seek support: Roczen mentors and community members are here to help you find the right balance for your unique needs.
- Adjust around family preferences: If you live and eat with others in your household, see our article in Explore on ‘Managing Conflicting Family Diets’ for more information about how to work around other preferences and dietary needs.
Summary
Building balanced meals is a cornerstone of sustainable weight management and overall health. By tailoring meal composition to fit individual dietary preferences and goals—whether low-carbohydrate, balanced, or low-fat—you can enjoy a variety of nutrient-dense, satisfying foods while staying on track. With Roczen's guidance, you'll have the tools to make informed choices, adapt your meals as needed, and create a lasting, enjoyable approach to eating that aligns with your health journey. Remember, small adjustments and support from the Roczen community can make all the difference in achieving long-term success.
