Nutrition is a hot topic, with many opinions and trends. Some people swear by gluten-free diets, while others find success with intermittent fasting or keto.

I’ve always loved cooking, and over the past two years, I’ve focused on healthier recipes, and cutting back on sugar, which sneaks into almost everything! This shift was a smart move, especially when I was diagnosed with type 1 diabetes. Thankfully, I didn't have to overhaul my diet entirely—just fine-tuned my carb choices.

I believe demonizing food can lead to eating disorders, so I promote understanding and balance. Nourishing your body and building healthy habits is an investment your future self will appreciate.

In this article, I’ll share how I plan my meals and groceries for the week, focusing on balanced nutrition.

Harvard Plate Method

Let’s start with the Harvard Plate Method. Created for those with diabetes, helps individuals choose foods in the right proportions of macronutrients and manage blood glucose, which is also very helpful for people without diabetes.

While we know the importance of protein, fat, and carbohydrates, most of us don’t track them daily. Before my diagnosis (Type 1 Diabetes), I thought my diet was balanced. But tracking revealed I was overloading on carbs — sweet fruits, croissants, potatoes, rice, and noodles. These aren’t bad foods, but I needed a better balance.

To maintain a proper balance of macro and micronutrients, take a plate with a diameter of 20-22 cm and divide it into four parts:

Creating The Shopping Lists

Creating a well-balanced shopping list is the first step toward preparing nutritious meals. By carefully selecting a variety of fresh and wholesome ingredients, you can ensure that your meals are not only delicious but also rich in essential nutrients. Remember, a diverse grocery list helps keep your diet exciting and prevents you from falling into a monotonous eating routine.

Vegetables And Fruits. The Rainbow Principle

Start by adding vegetables and some fruits to your cart since they make up half your plate.

Vegetables can be hearty sides or light salads. Make sure to have options for both.

Follow the Rainbow principle to get a wide range of nutrients by picking ingredients in colors like white, yellow, red, blue, green, and purple. This means choosing ingredients based on their colors: white, yellow, red, blue, green, and purple.

Some examples:

• White: mushrooms, cauliflower, daikon.
• Yellow: yellow bell peppers, carrots, pumpkin, yams, zucchini, lemons.
• Red: tomatoes, pomegranate, radishes, strawberries, raspberries, peppers.
• Green: broccoli, zucchini, peppers, celery, salads, savory greens, green beans, peas
• Purple: blueberries, plums, eggplant, radicchio, purple onions,

Picking a few options from each color gives you plenty of variety for breakfasts, lunches, and dinners.

Try adding one new vegetable each week to expand your menu and find new favorites.

Proteins

It's important to always include some protein in your shopping basket, and having fish and seafood is particularly beneficial. You can alternate between them each week.

For instance, one week you might buy beef, chicken, and salmon, while the next week could feature turkey, sea bass, calamari, or pork.

Also, consider adding different cheeses to your basket. They can add variety to breakfasts and main meals. I almost always include cheeses in my cart for snacks, frying, or sprinkling on salads, such as feta or mozzarella.

Carbohydrates

Each carbohydrate has a glycemic index ranging from 1 to 100, indicating how quickly it raises blood glucose levels. The higher the glycemic index of a food, the faster and more significantly it affects blood sugar levels.

For instance, white rice flour has a high GI of 95 and is often used as a gluten-free substitute for wheat flour. Consuming 100 grams of rice flour, such as in pancakes, can cause a rapid spike in blood sugar—similar to consuming several tablespoons of pure sugar (especially when topped with sweet additions). If you have blood sugar issues be careful with high-GI foods.

The plate method is also effective in preventing blood sugar spikes.

Indeed, everyone experiences a rise in blood sugar after a meal! However, including proteins and fats in your meal can help slow down this increase. This results in a lower overall glycemic index of the foods on your plate.

When selecting carbohydrates, prioritize foods with a low to medium glycemic index. It's easy to remember: these include minimally processed grains and legumes. You can also verify the GI of foods at websites like glycemic-index.net.

It doesn't mean you should exclude high glycemic index foods completely, but adjusting the proportion and amount of high and low GI products can already improve your overall well-being.

Grains

Incorporate a variety of grains into your diet.

Quinoa makes an excellent base for salads or bowls. Millet can be used to create a delicious porridge with pumpkin and coconut milk. Bulgur pairs well with stewed vegetables.

Canned beans are incredibly convenient. In just 2 minutes, you can have a side dish or a snack dip ready—no need for overnight soaking and hours of cooking. Beans are affordable, and you can confidently choose the store's brand. Chickpeas, lentils, and red beans are like superfoods, packed with beneficial carbohydrates, fiber, and proteins.

Nuts And Seeds

Seeds and nuts not only enhance any dish but also instantly elevate your Instagram feed. Furthermore, they provide a satisfying snack option as an alternative to sweets.

Craft your blend of diverse seeds (such as sesame, sunflower, flax, and pumpkin seeds) and generously sprinkle them over salads, breakfast bowls, or yogurt. Rich in beneficial unsaturated fats, they help maintain healthy cholesterol levels. Their varied textures—soft, firm, and crunchy—add a delightful dimension to any salad.

Sauces

I cook almost every day and eat out twice a week. My typical shopping basket for 7-10 days, feeding two people, includes:

Recipes

Okay, the shopping list is done, so what do I do with all these ingredients?

Take vegetables and proteins and combine them! Yeah, you can randomize them just like that.

Here are some ideas and techniques that you can start with.

I combine ingredients based on what's in my fridge, creating dishes like this. The vegetables in these photos are nearly identical, varying only in their preparation and presentation alongside other ingredients:

Inspiration Accounts

Exploring new ideas is key to discovering fresh tastes and combinations. Here are some Instagram accounts that inspire me:

• Tom Walton: Focuses on vegetables, baking, and creative combinations.
• Julius Robert: A British farmer with a chic, retro vibe and fresh produce.
• Jessica Sepel: Features food and desserts.
• Natalia Rudin: Known for a variety of vegetable dishes.
• Anna's Table: shows interesting presentations, beautiful colors, and ingredient combinations.

I rarely need to buy special ingredients for their recipes; the rainbow principle covers most of my needs perfectly.