This is a great recipe that you can use for any meal, whether you cook at home or order in a restaurant.
To create a balanced meal, you must ensure that you consume the right proportions of fresh vegetables, fruits, healthy fats, and proteins. You don't always have to be perfect, but it is a great tool to help you enjoy your journey.
According to research, choosing healthy foods with a balanced diet can help the body avoid "more than 80% of coronary heart disease, 70% of strokes and 90% of diabetes".

1. Fresh organic vegetables
Fill half of your plate with mainly vegetables, tubers and green leaves. They provide antioxidants, vitamins and minerals, and are packed with fiber that our bodies need every day to stay healthy. Lettuce, spinach, cauliflower, broccoli, zucchini, beets, leeks, cabbage, eggplant, tomatoes, dill, fresh herbs… They are all great.

2. Quality Protein
Protein is made up of Amino Acids which are essential nutrients that you cannot live without. A serving of protein-rich foods like fish, organic eggs, beans will help you control your appetite and feel satisfied.

A study published in the International Journal of Obesity found that subjects who replaced one or two meals a day with a protein-based drink showed significant sustained weight loss and improved weight-related disease risks.

3) Healthy Fats
A certain amount of good fat is needed for cell membranes and the body to survive. Fats are also necessary for hormonal balance, they are the building blocks of our hormones like Estrogen, Testosterone and Cortisol. We need good fats like those found in extra virgin olive oil, nuts, seeds, oily fish, avocados.

4) Antioxidant-rich, anti-aging fruits
Fruits are definitely low GI and are packed with vitamin C, antioxidants and prebiotic fibre, which are essential for a healthy digestive system. Bananas are nutrient-dense, delicious and cleansing. Studies have also shown that bananas are a natural constipation remedy.

For more antioxidants and vitamin C, enjoy a daily glass of immune-supporting Kombucha or tea with over 500mg of vitamin C per serving, great flavour and variety.

5) Love your gut
In addition to Kombucha and tea, Jan’slenmen offers a wide range of probiotic-rich options, which support digestive health and restore balance to the body. They are life-enhancing foods that help nourish health from within.

And finally: Being active and eating healthy is enough to make a huge difference to your health and well-being. Controlling what you put into your body, getting out of bed and moving every morning after a good night’s sleep is an important factor for a happy and quality day.

Jan’s lenmen