Example day of eating

There is certainly no one size fits all approach when it comes to nutrition, but some simple principles remain relevant to everyone. Consider the below when building a balanced nutrition plan.

Every meal should contain:

  1. PROTEIN- important for satiety, recovery and maintaining muscle mass
    Skinless chicken, beef, pork, fish, eggs, yoghurt, milk, tofu, lentils
    Include ~1 palm size
  2. COLOUR- ie. Fruit and vegetables. An important source of vitamins, minerals, and fibre.
    Include at least 1 fist size of fruit or veggies at every meal.
  3. CARBOHYDRATES- fuel for both the body and brain and a source of fibre.
    Rice, wholewheat bread, pasta, potato, sweet potato, fruit, lentils.
    Include 1 cupped hand of carbs at every meal
  4. HEALTHY FATS- crucial for the absorption of nutrients, satiety and heart and brain health
    Avocado, nuts/seeds, fish, olive oil
    Include ~1 thumb size at every meal


What better way to start your day than with a balanced breakfast. Breakfasts that tick all the boxes include:

  • 1-2 cups fruit salad w/ 1 cup Greek yoghurt
  • 2-3 egg omelette w/ 2 pieces wholewheat toast
  • Khao tom or Jok (choosing lean meat- such as skinless chicken, not fatty cuts of pork)

Things to avoid:

  • Bacon
  • Sausages
  • Fruit juice
  • Sugar


A healthy lunch can keep energy levels high and keep you fuelled into the afternoon. Balanced lunches include:

  • Khao man gai (with extra vegetables/salad)
  • Chicken and vegetable stir-fry with ½ cup rice
  • Tom yum soup
  • Larb with ½ cup rice (and extra vegetables/salad)
  • Papaya salad w/ palm size cooked chicken + ½ cup rice
  • Grilled whole fish with lots of vegetables/salad- Suki Bowl- Noodle Bowl- Sushi rolls- choose options with fish or chicken inside- Yum seafood/Yum woonsen/Yum mama

Things to avoid:

  • Sweet drinks
  • Meat with visible fat
  • Coconut milk-based dishes such as green/red curry
  • Very large portions of rice


A nutritious dinner can prevent unhealthy late-night snacking and set you up for great sleep. Any of the lunch options above are also suitable dinner options!

If you do find yourself hungry between meals, see our article on healthy snack choices. Remember, a diet largely based of lean proteins, vegetables/salad and small portions of rice means you can’t go wrong!

About the author

Cheyenne Holman

Cheyenne Holman

Accredited Practicing Dietitian (APD)
Accredited Sports Dietitian
Certified Personal Trainer
Yoga Alliance Certified Yoga Teacher