Hey Lykkers! Have you ever felt full but still tired, or eaten a lot but still craved snacks an hour later? It's probably because our meals are out of balance.

Getting the right mix of protein, carbohydrates, and oils is key to keeping us energized, focused, and feeling satisfied. It's not about eating less—it's about eating smarter.

Meet the Big Three: Protein, Carbs, and Oils

Our bodies need all three to function well. But not all food sources are equal, and too much or too little of one can throw us off balance.

• Protein is our body's building block. It helps with muscle repair, immune strength, and keeping us full longer.

• Carbohydrates give us energy. They fuel our brain and body, especially when we're active.

• Oils, the healthy kind, help us absorb vitamins, support brain health, and give meals flavor and richness.

When we learn how to balance these three, we're not just feeding our hunger—we're feeding our whole body.

How Much of Each Do We Really Need?

Here's a simple guide we can follow:

• Protein: Around 20–25% of our daily intake. Think tofu, eggs, lentils, beans, or yogurt.

• Carbs: About 45–55%. But go for whole carbs—like brown rice, oats, quinoa, sweet potatoes, and fruits.

• Oils: Around 20–30%. Avocados, nuts, seeds, and olive oil are all great choices.

We don't need to count every gram—just aim to include something from each group in every main meal.

Protein: The Satisfaction Star

We often underestimate how powerful protein can be. It helps curb cravings and gives us longer-lasting energy. For a plant-based protein boost, try lentils in soup, tofu in stir-fry, or a handful of mixed nuts as a snack. Even your breakfast can benefit—think oatmeal with chia seeds or a boiled egg with whole grain toast.

Carbs: Choose Smart, Not Less

Carbs often get blamed for weight gain, but they're not the enemy—refined carbs are. These include white bread, sugary drinks, and overly processed snacks. Instead, we can choose complex carbs that release energy slowly and keep us full. Think whole grains, root vegetables, and fiber-rich fruits like apples or pears.

A good trick? Swap white rice with brown, or use oats instead of sugary cereals.

Oils: Don't Fear Them

Let's clear this up: healthy oils don't make us gain weight. In fact, they're essential. The key is avoiding greasy, overly processed foods and choosing natural, nutrient-rich oil sources.

Drizzle olive oil on your salad, snack on walnuts, or spread some avocado on whole grain toast. These small changes make a big difference.

How to Build a Balanced Meal?

Here's an easy way we can all use at home:

1. Fill half your plate with vegetables and fruits.

2. Use one-quarter for whole grains or complex carbs.

3. The last quarter? That's for protein.

4. Add a healthy oil—a drizzle of oil, some nuts, or a spoon of seeds.

And don't forget to drink water with your meal—it helps digestion and keeps you hydrated.

Listen to Your Body

No two people are the same. Some of us might need a little more protein, especially if we're more active, while others may feel better with more carbs during busy workdays. Pay attention to how your body reacts. If you're hungry soon after eating, try adding more protein or fiber. If you feel sluggish, look at the type of carbs you're eating.

Small Adjustments, Big Results

Balancing our meals doesn't mean giving up all our favorites. It means adjusting portion sizes and choosing better-quality ingredients. Swapping white rice for quinoa, adding a boiled egg to your salad, or snacking on fruit and nuts instead of chips—these are all wins.

Let's Build Better Habits Together

Lykkers, balancing what's on our plates is one of the kindest things we can do for our bodies. It's not about dieting—it's about understanding what fuels us and making small choices every day that lead to better energy, better focus, and a better mood.

So, what's one small change you can make at your next meal? Share it with us—we'd love to hear how you're building your own balanced plate!