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Taco Tuesday 🌮 🥳 Easy, nutritious, delicious meal option. Vegan Friendly!
-Wheat Beer 1/2c
-Liquid Aminos (or soy sauce) 2-3 tsp***
-Lemon Juice 1/4c
-Cilantro (use stems as well for max flavor) 1/2c
-Red Onion 1/2c
-Chipotle Pepper with 1-2 tsp adobo sauce
For Taco: Seitan Carne Asada, Corn Tortilla, Pickled Red Onion, Cotija Cheese (optional), Salsa, Pico de Gallo, Fresh Cilantro😋
Red, White, & Blue snacky 🍓🫐⚪️ for Memorial Day 🙏🏿🙏🏽🙏🏻
Did you know frozen produce is usually picked at prime ripeness? Ive recently stocked up ❄️ They’re comin’ in so clutch.
Frozen produce may be =, or in some cases, +nutritious than fresh varieties when shopping at the grocery store.
Ofcourse, freshly picked produce straight from your own garden or a farm are of the highest quality 👩🏻🌾
But, frozen produce is a convenient & cost-effective alternative to fresh options. Best to choose a mix of both to ensure you get the best range of nutrients 🔎
P I C K L E D Onions 🌸 instantly add zest, flavor, crunch, vibrancy, variety, AND they are so easy to prepare!
Use these versatile onions in tacos, nachos, fajitas, pizza, sandwiches, avo toast, burgers, salads, & more 👌🏽😋
DO try this at home 😉 Save, share, follow along ♥️
🔎Let’s compare! Different kinds of “rice”/grains & their breakdown 📊
1 cup of ...
Kcal ::: 27 - 205 — 220 — 215
Fiber :: 2g - 0.6g — 5g — 3.5g
Protein: 2g - 4g — 8g —— 5g
I like to keep it varied! Quinoa is packed with fiber & protein, while cauli rice keeps it nice & light! Brown & white rice mainly differ in fiber & micronutrients. What’s your favorite to use?
Also, if y’all haven’t seen it yet, Free Birds & Chipotle offer cauli rice! I’ve tried 1/2 cauli & 1/2 regular rice..and it is 💣!
🍎♥️Apple + Cinnamon + PB
In honor of here’s a classic. Also, for whoever needs to hear this, eating whole fruit was & still is great for you!
On another note, we started using ‘Peanut Butter & Co’s Dark Chocolatey Dreams’ spread with fruit at home & it has been a game changer for that post dinner sweet tooth. For anyone who loves/loved Nutella, but is in search of a relatively more nutrient dense, lower in added sugar option, this is IT 🤤 It’s also ! Swipe left to see.
Try not to put “will power” at odds with science!
Often we think about “will power” when making food choices &, sure, it is an important component, but here’s an example to illustrate what strategy can do for us!
R. Phalanges reached for some cookies. She took the whole pack & sat down on the couch. While watching TV, she ended up finishing the entire pack. She was mad at herself for not having the “will power” to stop after a few cookies. She asked herself “what’s wrong with me?”
R. Phalanges took out a few cookies into a small bowl. Put the pack away (out of sight). Moved away from kitchen, sat down, & enjoyed her cookies guilt-free feeling satisfied & in control.
Easy meal Monday! (
Chipotle flavored Veggie Enchiladas 🤩🤤
🚨My FAVORITE meal of all time! I make enchiladas slightly different every time, but they always hit the spot without fail. 🔑They’re also a convenient meal to prep & heat up to eat later.
⭐️Black Beans & Refried Pinto Bean
⭐️La Banderita Carb Counter Tortilla (I do it for the fiber 11g per tortilla & it’s the perfect size IMO)
⭐️Old El Paso Medium Red Enchilada Sauce
⭐️Veggies of choice!
I used -
🍄Vegetables: Onion, Mushrooms, Spinach, Sweet Peppers, Corn (not pictured)
🌶Season: Taco seasoning, Serrano Pepper, Garlic, Nutritional Yeast, Chipotle Peppers in Adobo Sauce
🌿Top: Green Onion, Cilantro, Raw onion
*So yes, I went HAM on the veggies, but you can use what you have & enjoy!
1️⃣ Chop, sauté, & season veggies.
2️⃣ Spruce up the beans with nutritional yeast (adds protein & micronutrients), taco seasoning, garlic, & serrano pepper. Or not! You can add taco seasoning & call it a day. 👌🏽
3️⃣ Toasted tortillas a bit but could skip this step with little to no repercussions. 👌🏽
4️⃣ Assemble, heat up (microwave or oven), & enjoy!
👇🏽This is so important to cultivating a healthy relationship with food & achieving results!
At meal times, try to focus on how you can 𝓷𝓸𝓾𝓻𝓲𝓼𝓱 your body & the foods you can add or choose to achieve this, rather than laser focusing on foods to cut out or restrict.
Sometimes we choose a food to simply enjoy it or because we crave it. Ofcourse, that’s ok too.
A gentle reminder that all foods fit, and that mindset & balance matter too. 🎯
Tea Sandwiches with an Indian twist anyone? 🙋🏻♀️ Delectable, zingy, crunchy. So simple, but they HIT the spot 🎯
• Wheat Thin Bread
• Cream Cheese
• Cucumber slices
• Tomato slices
• Chaat Masalo or TJs Everything Seasoning
• Green Chutney (blend 1 bunch cilantro, 1 serrano, a handful of peanuts, salt, pepper, lemon juice) You can freeze & use later as needed.
You will not regret trying this at home! 😆 Easy peasy Friday fun!
Tune: Dave Shah
Loaded Oatmeal 🥣 a simple, classic, favorite of mine 😋
I used a Quaker Oats, Maple Brown Sugar, instant oatmeal packet (low sugar variety) & added:
Packed with nutrients, quick, & delicious! What do you like to add to your oatmeal?
Easy Meal Monday: Veggie Seitan Stir Fry 🥢(~10 mins).
- Seitan Strips
- Frozen Stir Fry Veggies
- Sesame Oil
- Chili Garlic sauce
- Soy Sauce
- Sesame seeds
- Optional: Trader Joe’s Everything Seasoning & Teryaki sauce
1⃞ Sauté seitan for 2-3 mins on high heat.
2⃞ Add sesame oil, chili garlic, soy sauce, & honey. (Optional: teryaki sauce) Simmer for a minute.
3⃞ Add frozen veggies, let them cooks for 3 minutes or so. Add any sauces to taste.
4⃞ Top with sesame seeds. (Optional: also top with Trader Joe’s everything seasoning!) Serve as is or with brown rice.
💡Did you know one serving of seitan provides 22g of protein? Seitan has a fairly neutral taste & is chewy in texture. It is a good option if you’re looking for a non-soy based, veggie source of protein, as it is made from wheat gluten.
🌅Ever get caught up in the big picture? Sometimes we lose sight of the small things we can do right now to make our lifestyle goals reality. Myself included 🙋🏻♀️ Here’s a quick reminder that choosing one small change & sticking to it is •p o w e r f u l•
Rather than aiming to simply “get fit” or “eat better”. Consider aiming to: “drink a glass of water in the morning before work” or “complete a minute of breathing exercises before eating lunch M-F”...with a little patience & persistence, we make progress 💪🏽
🤔 Sugar-free? Zero calories? How?
What are sugar substitutes? How do they affect our bodies? Check out the new blog post reviewing some of the most common sugar substitutes in the market. 🍦🥤🍪
🎄Happy Holidays! Here’s a quick delicious dish, green & red: Pesto Chicken (veggie/vegan friendly!)
-chicken strips (or veggie chicken strips)
-extra virgin olive oil (EVOO)
✅Sauté chicken strips or veggie strips & set aside.
✅Sauté garlic, mushrooms, onions, & cherry tomatoes in EVOO with salt & black pepper.
📝Pesto Sauce Ingredients:
-Basil 1 c (can do half Basil, half spinach)
-Cashews 1/2c (cheaper than pine nuts)
-Garlic 2-3 cloves
-Parmesan Cheese (optional)
✅Add everything to blender with salt & black pepper & blend! Adjust salt & black pepper as needed. Add water to achieve desired consistency.
✅ Finally, add pesto sauce to chicken & veggies! Top with grated Parmesan (optional). Voila 👌🏽
*You can also just buy the pesto sauce for convenience*
Let’s talk about fruits baby! If there’s one thing history & research has shown time & time again, it’s how amazing fruits are. Some fruit > No fruit. Period. But, if you are interested in the nuanced topic of fruits juiced versus blended versus whole - check out the latest blog post! (https://bit.ly/31B3cJh)
🧐We differentiate how our body processes each, why they’re processed differently, & the resulting effect on our digestive hormones, in a simple, good ole fashioned pros & cons list 📝
Consistency = Results 💪🏽 Monday reminder to be patient with ourselves & keep on! We don’t have to be extreme & we definitely don’t have to be perfect. Health is a lifelong journey - our priorities may change from time to time, and that’s ok. The seemingly smallest habits performed with consistency often make the greatest impact! Progress, not perfection 👊🏽
Happy Thanksgiving InstaFam!🙏🏽 FEAST your eyes on a few effective strategies to navigate the holidays!
Tis’ the season to enjoy good food with good people (or person), but don’t forget to take care of yourself along the way💪🏽
Stay safe,⚡️recharge, & enjoy!
To be or NUT to be? 🤔
A handful of nuts are an excellent source of 👉🏽protein (5-7g) & 👉🏽healthy fats (10-14g)! I love me some Chili Lime flavored almonds & Honey Roasted peanuts 😋 Mix em’ together & you’ve got yourself the perfect sweet & savory snack!
Tip: Try cashews in place of heavy cream in sauces to give them that creaminess we love.
In a nutshell:
✨Almonds: 6g protein, 4g fiber, 14g of healthy fats
✨Cashews: 5g protein, 1g fiber, 10g of healthy fats
✨Peanuts: 7g protein, 2.5g fiber, 12g of healthy fats
They also have a TON of micronutrients like Vit E, biotin, calcium, B1, & more!
My Top 5 : Chips edition!
If you find yourself reaching for that bag of Cheetos/Doritos often, these may be a great alternative 😋 Give em’ a try!
There are so many options out there when you’re shopping for groceries, and with colorful packaging full of “buzzwords”, it can be hard to find that healthier choice. This is the first blog installment of the series “Top 5” where I’ll review my top 5 varieties of a given food. Link: https://bit.ly/31B3cJh ✨
Leave a comment below of a food you’d be interested in hearing about!
Easy Meal Monday...MyPlate edition! (
Easy Meal Monday! Looking for a 10 minute delicious, balanced meal? 3̳ main ingredients - all frozen, from TJs 🤩
🙌🏽 Frozen Bell Pepper Strips (“Mélange À Trois”)
🙌🏽 Frozen Bean & Lentil (“Melodious Blend”)
🙌🏽 Frozen Riced Cauliflower
① Season riced cauli with 1/4 of a bouillon cube for ease, or add your own mix of fresh seasoning (salt, black pepper, etc.) Optional - add in some butter.
② Season the bell peppers with extra virgin olive oil, black pepper, & garlic (frozen cubes available at TJs).
③ Microwave the “melodious blend” & add to bell pepper mixture. Optional - add cayenne for spice, add smoked paprika for smokiness, or add an Indian mix (cumin, tumeric, & coriander) for a curry flavor. Top with lemon juice & enjoy 😋
Voilà! (𝘴𝘦𝘳𝘷𝘦𝘴 2)
💡Kernel of wisdom: Did you know popcorn is a *whole* grain? It makes for an excellent savory (or sweet), crunchy, low calorie, fibrous snack! My favorite is Trader Joe’s Popcorn with Herbs & Spices 😋
2 cups contain:
🍿3g of fiber
What are you waiting for...get it poppin’! 😉
Have you ever eaten so much, that you feel like you might pop if you ate one more bite? 🎈When is this more likely to happen?
Check out the new blog post to learn about 𝘀𝗲𝗻𝘀𝗼𝗿𝘆 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝘀𝗮𝘁𝗶𝗲𝘁𝘆. (What a mouth full, but who doesn’t love 𝒂 𝒍𝒊𝒕𝒕𝒍𝒆 𝒂𝒍𝒍𝒊𝒕𝒆𝒓𝒂𝒕𝒊𝒐𝒏 𝒂𝒍𝒐𝒏𝒈 the way?)
Dating advice from Balanced Eats 😉👍🏽
Dates have an impressive nutrient profile (~16 micronutrients) & are perfect to use in place of sugar. Dates have a low glycemic index & are a good source of:
Aim for no more than 1-2 per serving 👍🏽 Each date has about 15g of sugar (varies per brand & size).
💡Almost all dates sold in Western countries are dried! Have you ever seen a non-dried date?
Planning a wedding and prepping 𝑜𝓊𝓇𝓈𝑒𝓁𝓋𝑒𝓈 physically & mentally before the big day can feel overwhelming. Check out my new blog post (topic inspired by Navi K. Productions) about the “wedding diet” for some quick bites of advice. Link https://bit.ly/31B3cJh 💃🏻
𝖣̶𝗂̶𝖺̶𝖻̶𝖾̶𝗍̶𝖾̶𝗌̶ 🤛🏽 Insoluble fiber can do amazing things! Check out the latest blog post to learn more & stay fit 💪🏽
Link https://tinyurl.com/yyh8j4xn 🍁
𝗝í𝗰𝗮𝗺𝗮-on...it’s time for a quick snack break! It doesn’t take but 30 seconds to prepare this 😬crunchy, 🤤savory, 🤩fiber-filled treat.
Each container (269g) has roughly:
✨13g of fiber
✨rich in antioxidants (vit C, E, & beta-carotene)
Ch-ch-ch-chiaaa! These small seeds are packed with nutrients. Never tried them before? Fear not! I have a QUICK recipe for you, that I personally love✨Chia Seed Pudding✨
🥛6-8oz milk or non-dairy milk (I like almond or oat milk)
🍯Honey to taste (or any other sweetner)
🥄2 Tbsp chia seeds
Mix together. Let sit 5 min. Re-mix well so there’s no clumps. Cover & pop it in the fridge! Best if left overnight, but minimum 2hrs.
Optional: add fruit, almond slivers (whatever you want)
Check out the blog for more information (http://wix.to/g0C0Bv4) & subscribe to get email updates on new posts 💪🏽
Detoxes, cleanses, & more - oh my! Are they effective? Let’s tackle some common myths & misconceptions.
What’s Vitamin D got to do...got to do with it? 🎶There’s been a lot buzz about COVID-19 and Vitamin D in the news. Check out our take on our latest blog post!
What’s the buzz around COVID-19 and Vitamin D deficiency? There has been a lot of discussion in the news about Vitamin D and COVID-19, let’s take a closer look.
Hi! Thank you for the follow. As we kick start Balanced Eats, an intro is in order! My name is Meera and I have been a Registered Dietitian or RD (more info on what that means in my latest blog post - link in the bio) for 5 years. I’ve finally decided to start my very own nutrition counseling services company.
I’m on the gram & other social media platforms to play my part in the ever evolving realm of health & wellness 🌎 BalancedEats was created in an effort to increase awareness about the role of nutrition, make nutrition information easily digestible and finally to make the topic of nutrition more palatable (all puns intended) 👍🏽😉
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