Healthy Balanced Diet
A flexible, whole-food diet that supports training, health and long-term consistency.
A balanced diet builds each meal from a protein source, a carbohydrate source, vegetables or fruit, and some fat. It does not ban any food group.
Its biggest advantage is that people actually stick with it, and consistency matters more than any single diet rule.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.6 g per kg of bodyweight (0.73 g per lb) |
| Fat | 30% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Protein: meat, fish, eggs, dairy or legumes
- Whole grains and starchy vegetables
- Half the plate as vegetables
- Healthy fats like olive oil and nuts
What to limit
- Ultra-processed food
- Added sugar
- Excess alcohol
Sample day
| Breakfast | Whole-grain toast, eggs and avocado |
| Lunch | Lentil soup with bread and a salad |
| Snack | Fruit and yogurt |
| Dinner | Chicken, brown rice and roasted vegetables |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.