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Food rebalancing meals: Recipes and advice for making your menus

Food rebalancing meals: Recipes and advice for making your menus

Do you want to adopt a balanced diet to improve your health, lose weight or simply feel better about your body? Discover our meal ideas for lunch and dinner as well as tips for developing menus adapted to your needs and those of your family.

Why adopt a nutritional rebalancing meal?

A nutritional rebalancing meal aims to provide all the essential nutrients to the body while promoting satiety and avoiding deficiencies. This type of meal is particularly recommended for:

  • Lose weight sustainably and without the yoyo effect
  • Improve your general health (prevention of cardiovascular diseases, diabetes, digestive disorders, etc.)
  • Adopt better eating habits for yourself and your family
  • Reduce the risk of vitamin and mineral deficiencies
  • Support regular physical activity and optimize performance

A nutritional rebalancing meal must be varied, balanced and tasty to guarantee long-term adherence.

Understanding dietary rebalancing

Dietary rebalancing consists of reviewing your eating habits to adopt a healthier and more balanced diet. It is not a restrictive diet, but rather a process aimed at learning to eat well to be healthier. Here are some key principles to follow when rebalancing your diet:

  1. Eat variety: It is important to consume all food groups (fruits and vegetables, whole grains, proteins, dairy products) to provide all the nutrients necessary for your body.
  2. Choose minimally processed foods: choose raw products as much as possible and avoid industrially prepared meals that are often high in salt, sugar and poor quality fats.
  3. Limit portions: Adapt the quantities to your level of physical activity and your energy needs.
  4. Eat at regular times: this allows you to better regulate your appetite and avoid cravings or snacking.

Food rebalancing meal ideas for lunch and dinner

Lunch meals: favor proteins, vegetables and complex carbohydrates

A typical meal to rebalance your diet for lunch can consist of:

  1. A source of protein (meat, fish, eggs, tofu, legumes, etc.)
  2. One or more cooked and/or raw vegetables, favoring green and colorful vegetables
  3. A portion of complex carbohydrates (brown rice, quinoa, whole-wheat pasta, potatoes, whole-wheat bread, etc.)
  4. A little quality fat (olive oil, rapeseed oil, avocado, oilseeds, etc.)

Example of lunch menu:

  • Salad made with grilled chicken, lentils, crunchy vegetables and rapeseed oil vinaigrette
  • Brown rice with vegetables and salmon with light cream and lemon sauce
  • Omelette with vegetables and cheese, served with wholemeal bread and a green salad

Don’t hesitate to draw inspiration from recipes from around the world to vary flavors and textures.

Evening meals: focus on vegetables, light proteins and fiber

The evening meal should be less copious than the midday meal while still providing enough nutrients to ensure good nighttime recovery. It is advisable to:

  1. Favor light proteins (white fish, shellfish, poultry, eggs, tofu, etc.)
  2. Consume a wide variety of cooked and/or raw vegetables
  3. Include fiber to promote intestinal transit and satiety (legumes, whole grains, green vegetables, etc.)
  4. Limit fats and simple carbohydrates (sugar, pastries, fried foods, etc.)

Example of evening menu:

  • Homemade vegetable soup with some diced ham and grated cheese
  • Salmon tartare with fresh herbs, quinoa salad and crunchy vegetables
  • Cod papillote with vegetables and sweet potato puree

Tips for developing a simple nutritional rebalancing menu suitable for the whole family

To provide balanced and tasty meals for you and your family, here are some tips:

  1. Plan your menus over a week by integrating varied and balanced recipes
  2. Involve all family members in choosing meals and preparing dishes
  3. Adapt the portions according to the age, sex and physical activity of each person, for example 150g of starchy food for a woman, 200g for a man
  4. Choose fresh, seasonal and local products to make the most of the benefits of food
  5. Don't forget to include healthy and balanced snacks to avoid cravings between meals (fruit, yogurt, oilseeds, compote without added sugar, etc.)

By following these tips, you will be able to easily adopt a dietary rebalancing adapted to your needs and those of your family, while enjoying delicious meals rich in flavors and nutrients.

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Our simple recipes for a successful dietary rebalancing

Here we offer you a selection of free recipes complementary to this video specially developed to help you in your process of rebalancing your diet. These delicious and easy-to-make ideas will allow you to create healthy and varied menus while enjoying cooking.

Balanced breakfast

Breakfast is the most important meal of the day, so it must be complete and provide enough energy to start the day well. Here is a recipe idea for a balanced breakfast:

  • Bowl of cottage cheese with fruit and homemade granola: mix cottage cheese with fresh fruit (strawberries, raspberries, kiwi, etc.) and sprinkle with homemade granola made with oat flakes, almonds, honey and cinnamon .

Light and tasty lunch

For lunch, opt for simple and quick recipes that will make you want to eat healthily. Here are some suggestions:

  • Quinoa salad with vegetables and chicken: mix cooked quinoa with tomatoes, cucumber, peppers and diced grilled chicken. Add a light vinaigrette made from olive oil, lemon juice and mustard.
  • Wholemeal bread toast with avocado and shrimp: spread crushed avocado on slices of wholemeal bread, arrange some peeled shrimp and season with a drizzle of lemon juice, salt and pepper.

Balanced and gourmet dinner

In the evening, favor light and digestible recipes to sleep well and promote weight loss. Here are two ideas for balanced dishes for a successful dinner:

  • Salmon papillote with small vegetables: place a piece of salmon on a sheet of baking paper, add small vegetables (zucchini, carrot, leek) cut into julienne, drizzle with a drizzle of white wine and olive oil, salt, pepper and close the foil. Bake for 20 minutes at 180°C.
  • Vegetable gratin with fresh goat's cheese: place slices of zucchini, eggplant and tomato in a gratin dish, sprinkle with crumbled fresh goat's cheese and sprinkle with breadcrumbs. Bake for 30 minutes at 180°C.

Healthy snacks to fill the hunger pangs

It's sometimes difficult to resist cravings between meals, but there are healthy and delicious alternatives to cookies and other industrial snacks. Here are some ideas for balanced snacks:

  • Vegetable sticks (carrot, cucumber, celery) to dip in hummus or natural yogurt seasoned with herbs and spices.
  • Handful of almonds or walnuts, rich in protein and good fats.
  • Homemade smoothie made with fresh fruit and a little almond or soy milk.

Do not hesitate to adapt these recipes according to your tastes and desires, the main thing being to favor healthy, varied and minimally processed foods. With these ideas of food rebalancing recipe , you have all the keys in hand to take care of your health and your figure!

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