A simple way to plan balanced meals

You do not need a strict meal plan to eat well. A simple plate template can guide most meals while leaving room for preference and budget.

Aim to include a source of protein, such as eggs, beans, fish, tofu, yoghurt or meat; some fibre rich carbohydrate, such as oats, potatoes, rice or wholegrain bread; and plenty of colour from vegetables or fruit.

Add a little fat for flavour and fullness, perhaps olive oil, nuts, seeds or avocado. Then think about what makes the meal satisfying for you, because enjoyment matters too.

On busy weeks, choose two or three reliable meals to repeat and keep a few store cupboard basics ready. Balance builds across the week, not within every single plate.