The Balanced Dish

The Balanced Dish 🥘Healthy, easy, meal prep-friendly recipes + Macros
👩🏻‍🎓MSc Food Scientist + Nutrition Coach
🎯Find a simpler meal planning system + Share the journey

09/01/2026

This no-cook salmon power bowl is my go-to when I want something healthy and satisfying without spending much time in the kitchen. It’s packed with protein, fiber, and healthy fat, and super delicious too. Recipe below: 👇 (1 serving)

INGREDIENTS

Canned Salmon Power Bowl Base

- 1 can salmon in water, drained (105g when drained)
- ½ cup cooked brown rice
- ¼ cup steamed edamame
- ¼ cup shredded carrots
- ¼ cup shredded cabbage
- ¼ cup sliced cucumber,
- ¼ medium avocado, sliced
- 1-2 tsp furikake seasoning

Spicy Mayo Sauce

- 1 tbsp light mayonnaise (or regular)
- 3 tbsp Greek yogurt, plain 0% fat
- ½ tbsp hot sauce
- ¼ tsp soy sauce
- ¼ tsp maple syrup

METHOD

- For the sauce, whisk together the mayonnaise, Greek yogurt, hot sauce, soy sauce, and maple syrup until smooth. Set aside.
- Layer cooked brown rice, salmon, edamame, carrots, cabbage, cucumber, and avocado in a bowl.
- Sprinkle with furikake seasoning.
- Drizzle the sauce over the bowl, and enjoy!

✅ Nutrition Info (Per Serving):
572 kcal; 33g protein; 77g total carbs; 13g fiber; 31g fat

Enjoy! ❤️

08/25/2026

Creamy, chocolatey, and packed with protein—this mocha overnight oats is the perfect make-ahead breakfast for busy mornings. Recipe below: 👇 (1 serving)

INGREDIENTS

Oats base
- ⅓ cup Rolled oats
- 1 tbsp Chia seeds
- 1 tbsp Cocoa powder
- ½ tbsp Maple syrup
- ½ tsp Vanilla extract
- 1 shot Espresso
- ⅓ cup Greek yogurt, plain, 2% fat
- ⅓ cup 2% Milk

Toppings
- ½ cup Greek yogurt, plain, 2% fat
- 1-2 tbsp Semi-sweet chocolate chips
- ½ tbsp 2% Milk

METHOD

1. Mix the oats, chia seeds, cocoa powder, maple syrup, vanilla extract, espresso, Greek yogurt, and milk in a jar until well combined.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. When ready to eat, microwave the chocolate chips and milk for 30 seconds to 1 minute in 20-second bursts, stirring between each burst.
4. Top with Greek yogurt, drizzle the melted chocolate overtop, and serve.

✅ Nutrition Info (Per Serving):
480 kcal; 28g protein; 60g total carbs; 10g fiber; 20g fat

Enjoy! ❤️

08/19/2026

This chicken noodle salad is perfect for a quick dinner when you don’t feel like cooking. It combines rotisserie chicken, crunchy vegetables, and rice noodles with a creamy, flavorful peanut dressing.

Recipe below: 👇 (4 servings)

INGREDIENTS

Creamy Peanut Dressing

- 4 tbsp creamy peanut butter
- 2 tbsp rice vinegar
- 4 tbsp soy sauce
- 2 tbsp maple syrup
- 4 tsp freshly grated ginger
- 2 tsp minced garlic

Salad Base

- 2 cups cooked rice noodles
- 3 cups shredded rotisserie chicken breast
- 1 cup shredded carrots
- 1 cup shredded cabbage
- 1 cup shredded cucumber
- ½ cup sliced red onion
- ½ cup dry-roasted edamame beans (or cooked)

METHOD

- Add the noodles, chicken, vegetables, and edamame to a large bowl.
- Whisk the dressing ingredients together.
- Pour the dressing over the salad and toss until well coated.
- Chill for 10-15 minutes before serving.
- Enjoy!

✅ Nutrition Info (Per Serving):
506 kcal; 41 g protein; 45g total carbs; 8g fiber; 19g fat

Enjoy! ❤️

If you’re looking for an easy make-ahead breakfast or snack, these savoury egg bites are a great option.They’re packed w...
08/18/2026

If you’re looking for an easy make-ahead breakfast or snack, these savoury egg bites are a great option.

They’re packed with protein, loaded with vegetables, and simple to grab when you’re short on time. Make a batch ahead of time and enjoy them throughout the week.

Recipe below 👇

INGREDIENTS (Makes 12 egg bites)
- 6 Large Eggs
- 1 Cup 2% Cottage Cheese
- 1/2 Cup Shredded Cheese (I used Sharp Cheddar)
- 1/4 Cup Diced White Onion
- 1/2 Cup Diced Bell Pepper
- 1 Cup Chopped Spinach
- Salt to taste
- Ground Pepper (Optional)
- Crushed Chili Pepper Flakes (Optional)

METHOD
- Sauté the veggies with about 1/2 tsp olive oil on medium heat. Season with salt and pepper as you like.
- Once cooked, let the veggie mixture cool.
- Blend together eggs, cottage cheese, and shredded cheese. Season to taste.
- Fill in the muffin cups with the veggie mixture, then pour the egg mixture on top.
- Sprinkle some more shredded cheese on top.
- Bake in a pre-heated 350ºF Oven for 20-25 mins.
- Let the egg bites cool in the pan for 2-3 minutes, then remove from the pan.
- Let cool completely and store in an air-tight container in the fridge up to 3 days.

✅ Nutrition Info (per 4 egg bites):
350 kcal; 30g Protein; 7.5g carbs; 21g fat

Enjoy! ❤️

08/13/2026

Strawberry Overnight Oats (with strawberry compote)

This strawberry overnight oats is creamy, sweet, and lightly tangy from the homemade strawberry compote. It has 27g of protein and 8g of fibre to keep you full until the next meal. Recipe below: 👇 (1 serving)

INGREDIENTS

Oats base
- ⅓ cup Rolled oats
- 1 tbsp Chia seeds
- ½ tbsp Maple syrup
- ⅓ cup Greek yogurt, plain, 2% fat
- ⅓ cup 2% Milk

Toppings
- ½ cup Greek yogurt, plain, 2% fat
- 4 tbsp Homemade strawberry compote

Homemade Strawberry compote Recipe
- 2 cups Diced fresh strawberries (or frozen)
- 2 tbsp White sugar
- 1 tbsp Lemon juice

METHOD
1. Mix together the oats, chia seeds, maple syrup, Greek yogurt, and milk in a jar until well combined.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. For the compote, mix the strawberries, sugar, and lemon juice and simmer until thickened. Let cool.
4. When ready to eat, top with Greek yogurt and homemade strawberry compote.

✅ Nutrition Info (Per Serving, approximately):
400kcal kcal; 27g protein; 50g total carbs; 8g fiber; 11g fat

💚 This recipe is slightly tangy and not very sweet. Add more maple syrup or your preferred sweetener if you want it sweeter.

Here are four delicious high-protein smoothies made with ingredients you likely already have at home. Each with 20–30g o...
08/11/2026

Here are four delicious high-protein smoothies made with ingredients you likely already have at home. Each with 20–30g of protein with no protein powder used.

These smoothies are perfect for a quick breakfast, post-workout snack, or whenever you need something filling and refreshing.

Save this for your next smoothie craving!

08/05/2026

5-minute Microwave Cinnamon Apple Oatmeal

Cinnamon-y, cozy, and ready in just 5 minutes, this Cinnamon Apple Oatmeal makes an easy breakfast that feels like a treat. Recipe below: 👇 (1 serving)

INGREDIENTS
- 1/3 cup rolled oats
- 1/3 cup 2% milk
- 1/2 medium apple, diced
- 1 tsp ground cinnamon
- 1 tbsp maple syrup
- 1/2 tbsp ground flaxseed
- 1/3 cup plain nonfat Greek yogurt
- 10 g walnuts, chopped

METHOD
- Add the apple, cinnamon, maple syrup, and walnuts to a microwave-safe bowl.
- Stir and microwave for 1–1½ minutes.
- Stir in the oats, Greek yogurt, ground flaxseed, and milk until well combined.
- Microwave for another 1½–2 minutes, stirring halfway through, until creamy.
- Add a little more maple syrup if you want it sweeter. Stir and enjoy!

✅ Nutrition Info (Per Serving):
410 kcal; 18 g protein; 60 g total carbs; 8 g fibre; 12 g fat

I'm a mom of two, a wife, and a recently certified Nutrition Coach.I also have an MSc in Food Science and have spent the...
08/03/2026

I'm a mom of two, a wife, and a recently certified Nutrition Coach.

I also have an MSc in Food Science and have spent the past 4–5 years researching and writing about nutrition.

So you'd think eating balanced meals would come naturally to me.

But it doesn't.

It's not because I don't know what a balanced meal looks like or because I don't enjoy cooking. I do, I promise.

The hard part is doing it three times a day, seven days a week, especially on low-energy days.

As a work-from-home mom, most weekdays feel like a constant juggle between work, school pickups, housework, and everything else that comes with family life.

On top of that, all four of us have different nutrition needs and food preferences. I want to lose weight, my husband wants to maintain his weight, my kids are growing, and my youngest is a very picky eater.

Over the past few months, I've tried batch cooking, detailed meal plans, and full-scale meal prep.

Some worked for a while. But none of them worked well enough to become a regular part of our lives.

So I'm starting over.

My goal is to build a simple meal planning system that makes healthy eating easier, even on busy, low-energy days. One that doesn't feel like another full-time job.

I'll be sharing everything I learn—the wins, the failures, and the small changes that actually make a difference.

If you're tired of feeling overwhelmed by meal planning, I hope you'll follow along.

Let's do this together. 💛

07/29/2026

This black bean and corn salsa comes together in minutes with simple ingredients. It’s the perfect for fajita bowls, tacos, salads, or a quick snack with tortilla chips.

Recipe below: 👇 (makes ~3 cups = ~6 servings)

INGREDIENTS
- 1 cup canned black beans, drained and rinsed
- 1 cup of sweet corn (fresh, frozen, or canned)
- 1 medium tomato, finely diced
- 1/2 cup red onion, finely diced
- 2 tbsp fresh cilantro, chopped
- 1 jalapeño, seeded and diced (optional)
- juice of 1 medium lime
- 1/2 tbsp extra virgin olive oil
- Salt and pepper, to taste

METHOD
1. Combine all ingredients in a bowl.
2. Mix well and adjust seasoning.
3. Let sit for 10–15 minutes for flavors to develop.

✅ Nutrition Info (Per 1/2 cup Serving):
80 kcal; ~4g protein; 13g total carbs; 4g fiber; 2g fat

Enjoy! ❤️

07/22/2026

# Chicken Quinoa Salad with Zesty Ginger Dressing

This chicken quinoa salad with zesty ginger dressing is fresh, crunchy, and packed with protein. Prep it ahead for easy weekday lunches or a light dinner.

Recipe below: 👇 (4 servings)

INGREDIENTS

Salad Base:

- 2 cups cooked quinoa
- 2 cups shredded cooked chicken or rotisserie chicken (300g)
- 1 cup grated carrot
- 1 sliced red bell pepper
- 1 cup shredded red cabbage
- 1 cup shredded green cabbage
- 1 grated apple
- ½ cup diced onion
- Chopped cilantro or parsley

Salad Dressing:

- ¼ cup fresh orange juice
- ¼ cup lemon juice
- ¼ cup olive oil
- 2 tbsp orange zest
- 1 tsp Dijon mustard
- 2 tsp honey
- 1 tsp minced ginger
- Salt and pepper to taste

METHOD

1. In a large bowl, combine the cooked quinoa, shredded chicken, carrot, bell pepper, red cabbage, green cabbage, apple, onion, and herbs.
2. In a small bowl or jar, whisk together all dressing ingredients until smooth. Taste and adjust the honey, salt, or lemon juice to your preference.
3. Pour the dressing over the salad and toss until everything is well combined.
4. Chill for 15–30 minutes before serving for the best flavour.

Pro Tips:
✅ Cool the quinoa and chicken completely before combining with the vegetables so the salad stays crisp.
✅ For extra crunch, add toasted walnuts, pumpkin seeds, or sunflower seeds just before serving.
✅ Use Shredded rotisserie chicken for an easy, time-saving shortcut.

✅ Nutrition Info (Per Serving):
425 kcal; 29g protein; 38g total carbs; 6g fiber; 18g fat

Enjoy! ❤️

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