Let me share what I know through sensible, evidence-based nutrition and years of clinical experience.
Overwhelmed by Food Choices? How to Build the Perfect Plate for Energy and Health
If you're feeling overwhelmed by all the conflicting diet trends on social media or the latest meal plan your friend swears by, you're not alone. As women, we often put immense pressure on ourselves to eat "perfectly," yet with so much conflicting information, many of us don’t know where to start—so we don’t start at all.
The good news? You don’t need another fad diet. What you need is a clear, science-backed approach to eating that nourishes your body and supports long-term energy, brain function, and overall health. That’s exactly what I help my clients do—build balanced, functional meals that provide the right nutrients to fuel their busy lives.
How to Build a Nutrient-Packed Plate
Using Functional Medicine principles, along with the well evidenced BANT Wellness Plate as guides, I help my clients focus on real food that fuels real energy—without unnecessary restrictions. Here’s how to structure a plate for optimal health:
Prioritise Protein – The UK government’s recommended daily intake of protein is woefully low for active, busy women. Many of us need closer to 1.2–2.0g per kg of body weight daily to support muscle repair, hormone balance, and sustained energy. Aim for at least 30g of protein per meal to keep you fuller for longer and support metabolic function. Great protein sources include eggs, chicken, salmon, red meat, tofu, beans, lentils, and Greek yoghurt.
What Does 25-30g of Protein Look Like?
1 chicken breast 32-35g protein
1 salmon fillet (125g) → ~31g protein
4 eggs (each ~7g protein) → ~28g protein
250g Greek yogurt → ~22-25g protein (varies by brand; Skyr and Fage can be higher)
200g tofu → ~20-25g protein (firm tofu)
1.5 cups cooked lentils → ~27-29g protein
30g whey or plant-based protein powder → ~20-30g protein (varies by brand. Whey tends to be higher per scoop than plant-based powders
125g lean red meat (beef, lamb, venison, etc.) → ~31g protein
*McCance & Widdowson
Fill Half Your Plate with Colourful Veggies & Leafy Greens – Plants provide antioxidants, vitamins, and minerals that combat inflammation and support cellular energy. A diverse range of plant foods is key—aim for 30+ different types per week to nurture your gut microbiome.
Include Fibre for a Healthy Gut – Fibre is your gut’s best friend. It feeds your beneficial gut bacteria, which in turn produce short-chain fatty acids (SCFAs)—these little powerhouses help regulate immune function, inflammation, and even mood. Sources: vegetables, whole grains, legumes, nuts, and seeds.
Wholegrain Carbs for Sustainable Energy – Carbohydrates aren’t the enemy! The key is choosing slow-releasing, whole-food sources like quinoa, brown rice, sweet potatoes, oats, and wholegrain sourdough that provide lasting energy without the sugar crash.
Stay Hydrated – Water is essential for cellular function, digestion, and even mental clarity. Aim for at least 2 litres per day, and more if you're active or drinking caffeine.
Healthy Fats for Brain & Hormone Health – Did you know your brain is 60% fat? Healthy fats support cognition, mood, and hormone production. Think avocado, extra virgin olive oil, oily fish, nuts, and seeds.
Easy Ways to Add Healthy Fats to Your Meals
Slice avocado on toast, salads, or with eggs
Use guacamole as a sauce for grilled meats or veggies
Drizzle steamed broccoli with extra virgin olive oil
Top salads with extra seeds and nuts
Add full-fat Greek yoghurt with lots of seeds to breakfast or snacks
Make chia pudding for an easy omega-3 boost
Include oily fish like salmon, sardines, or mackerel regularly
BANT Wellness Solution
Balanced Meal Ideas (Each ~30g Protein)
🍳 Breakfast: Scrambled eggs with smoked salmon, avocado, and a slice of wholegrain sourdough. Side of sautéed spinach & cherry tomatoes.
🥗 Lunch: Grilled chicken salad with mixed leafy greens, roasted chickpeas, quinoa, red peppers, cucumber, and a tahini dressing.
🥩 Dinner: Grilled steak with roasted sweet potatoes, steamed broccoli with olive oil, and a side of garlic butter kale.
🥣 Snack: Greek yoghurt with flaxseeds, almonds, and a handful of mixed berries.
Quick Lunches to Grab from the Supermarket
Sometimes life gets in the way, and you need something fast. Here are some nutritious supermarket picks:
Pre-cooked grilled chicken, steak, or salmon with a side salad
Boiled eggs with hummus and wholegrain crackers
Protein pots (Greek yoghurt, nuts, and fruit)
Lentil or quinoa salads with feta or tuna
A wholegrain wrap with chicken, hummus, and salad
Sushi with edamame beans for extra protein
Easy Fixes for Really Tired & Busy Women
f you're exhausted and can’t face cooking, don’t stress—just keep it simple:
Eggs on wholegrain toast with avocado
Greek yoghurt with nut butter and berries
Cottage cheese with flaxseeds and sliced cucumber
Smoothie with protein powder, almond milk, frozen berries, and spinach
Tinned salmon mixed with hummus on oatcakes
Pre-cooked steak or chicken slices with a side of pre-washed salad
Stop the Overwhelm – Let’s Build a Plan for YOU
Rather than getting lost in diet trends, let’s create a plan that works for your body and your lifestyle. I take a personalised approach based on Functional Medicine principles, focusing on energy, gut health, and sustainable habits—no restrictive dieting required.
Need Support? Let’s Talk
If you're struggling with what to eat and what to believe, I can help. I offer a free 20-minute Health Review Call to discuss your symptoms, lifestyle, and the best approach to restoring your health. Whether you need guidance on an existing health condition, diet, functional testing, or a personalised nutrition plan, I can support you in achieving optimal well-being.
Book your free call today—there’s no time like the present!
Working with me you will always get a personalised nutrition plan, supplement plan (if necessary), testing interpretation (GP or private), a menu plan and a deeper understanding of how YOUR body works, not just that blogger you follow. Book here No time like the present!
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