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Build It Balanced

Instagram. Super easy and delicious recipes + real life nutrition and health advice. www.builditbalanced.com.au

• Build It Balanced by Rach Saunders will teach you how to eat a balanced diet.
• Super easy and delicious recipes, food that fits your lifestyle + real life nutrition and health advice. Build It Balanced by Rach Saunders will teach you how to eat a balanced diet that is tasty, fits in with your lifestyle and isn’t a diet.

23/11/2025

I’m just over here fueling my body, even when it’s not convenient. Because I know that it just makes me better at everything else in life.
Not counting calories or meals, but checking myself that I’m getting enough protein, fibre, healthy fats, calcium and iron so that I can function at my best.

Most of these recipes are on the website, but if there is one you really want be sure to comment so I can send you the link!

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16/11/2025

Do you know what I love to do?
Cook once, eat 2-3 times.
Like this, night one was a butterflied chicken and roast veggies (all on one pan because ), and then with the leftover chicken came pizzas made on a wrap base with spinach, tomato, bocconcini and basil. A 3 minute effort 🙌🏼🙌🏼

Of course what would have been ever better again, is if I had doubled the roast veggies and turned these into a roast vegetable couscous salad or a roast vegetable frittata.
Next time!!!

So this is why I always talk about meal prepping being amazing, but doesn’t always need to be a Sunday afternoon making 5 different things (although omg that is also going to set your week up so well!).

For more ways to cook once, eat 2-3 times and hit your protein + fibre requirements, then download my balanced built for you guide from the website or follow along here for more ideas.

Rach
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13/11/2025

Welcome to my most favourite side ever, my Pumpkin, Haloumi and Spinach Mix. It’s made from roasted or grilled pumpkin pieces, diced haloumi, spinach and cooked in garlic olive oil then served with almonds over the top.
This with your favourite protein and you are set!

Choose your own quantities, by I usually do (for two of us) a cup on spinach, sometimes more, a drizzle of olive oil, half a cup of diced pumpkin, 3 slices of haloumi then diced and a tablespoon of flaked almonds each.

Nutritionally this is also sooo good as you are having:
- Iron from the cooked spinach with Vitamin C from the pumpkin
- Calcium from the spinach and the haloumi
- Protein from the haloumi and almonds
- Fats from the haloumi and olive oil
- Fibre from the spinach, pumpkin and almonds
- Vitamin A from the spinach and pumpkin (excellent for skin and eye health)
- Magnesium from the spinach and almonds

And did I tell you how good it tastes, honestly so good!!!

12/11/2025

I don’t know about you, but I love a random nutrition fact. And there are plenty of them out there, so here are 6 for your Wednesday 🫶🏼

Which one are you surprised by?

07/11/2025

I don’t know if it’s just me, but sometimes I feel like porridge gets a bad name and people are out there thinking eggs are superior when it comes to a high protein breakfast.

And maybe I’m wrong, but just in case here is everything you’ll gain from having this delicious bowl of warm oats. And yes, I’ve hit my 30g of protein and I’ve got 8g of fibre. Plus so much more, swipe across to find out exactly what that is.

These oats are made from oats (obviously!), almond milk (purely because I like the taste but choose the milk you like), frozen raspberries and vanilla protein powder. Once cooked I’ve mixed through vanilla Greek yoghurt and added strawberries, pepitas, almonds and chia seeds. You could also add honey but I find these sweet and creamy enough.

My favourite thing though, I make these in about 3 minutes and I can eat while working at my desk, making lunch boxes or maybe even just sitting down (I mean it’s a nice thought anyway and I do remember those days 😂).

07/11/2025

There is nothing I love more than throwing together a delicious meal that uses up everything that needs using in the fridge and that helps me achieve my nutritional goals for the day.

In this case it was marinated chicken skewers that were brought back from camping plus feta, sweet potato, spinach and avocado that needed using up and of course add a little pasta for taste, fibre and carbs, and there you have it. A balanced meal helping to reduce food waste 🙌🏼

I actually think I would love to do a cooking segment going to peoples houses and meal prepping for them using whatever they have especially things that need to be used up. Who is in???

02/11/2025

Day six of my Snack Series and it’s a nutrient dense banana cake that will keep you satisfied. And my favourite part of the whole cake, the Greek yoghurt frosting 🙌🏼🙌🏼

This is the perfect sweet snack to keep in the fridge and grab a piece when you want something sweet but is also perfect for school lunchboxes.

Swipe across for the recipe.

Rach
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30/10/2025

It’s a classic snack favourite for Day 5 of my Snack Series, my Berry Banana Smoothie. It’s quick, easy, and you can throw it in a cute bottle and off you go.
Of course any fruit and vegetable combo works well for a smoothie, so long as you enjoy it 🙌🏼
But for that extra energy booster and to help you stay satisfied I highly recommend adding a few ingredients such as almonds, LSA, chia seeds, pepitas or protein powder, or a little of all of the above.
And my number one in there everytime is yoghurt.
Did you know that in half a cup of Greek yoghurt (approx 100g) you will get 20% of your daily Vitamin B12 requirements, which is essential for brain health but will also give you a big energy boost.

It’s pretty clear what I’ve added here to my smoothie but just in case you want it, here it is: Banana, Raspberries, Chia Seeds, half a scoop of protein powder, half a cup of Greek yoghurt, half a cup of milk.

What is your favourite smoothie combo?

Rach
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30/10/2025

Day four of my Snack Series features these tasty Lemon and Coconut Balls. You know that feeling when you open the fridge wanting something good but it’s just there waiting for you? Well make these, pop them in the fridge and you can be satisfied when you open the fridge!

They only take 5-10 minutes to make and you probably already have most of the ingredients in the pantry.

Nutritionally these are a small snack, so they aren’t going to be overly filling unless you have a couple and if you do that you will find yourself a with a few grams of fibre and protein. To keep in with this health goals, I would recommend adding these to a snack plate with more fruit, nuts etc to keep you satisfied and not back in the fridge 20 minutes later.

Righteo enough chat, here is the recipe that will make you 10 bliss balls ⬇️

Ingredients:
1/2 cup almonds or cashews (can swap to oats to make nut free)
1/2 cup desiccated coconut + extra for rolling
3 tablespoons lemon juice from a lemon
3 tablespoons maple syrup
1 tablespoon vanilla protein powder (optional)

Method:
1. Place nuts into a food processor or blender to finely chop
2. Place all other ingredients into the processor or blender until mixed together well. Scrape down the sides a couple of times to ensure mixture is evenly blended.
3. Sprinkle desiccated coconut over a chopping board. Roll mixture into 10 small balls then roll in coconut.
4. Place in an airtight container in the fridge for up to a week .

Rach
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