How to structure a balanced meal?



At RAWK we believe that eating- and eating right – is the foundation of people’s wellness and pure joy of our everyday lives. “Let food be thy medicine and medicine be thy food” – back in the 5th century BC, Hippocrates, the father of western medicine, already recognized the value of eating well and the potential of certain foods for good health.  Okay, we all know that we need to eat well, but what does that even mean?


RAWK nutritionists are giving advice on





Before we get ourselves all hotheaded about fat-free, gluten-free, organic, Paleo or vegan, we believe that the first step towards the right direction for anyone is to know what our food is made of, and to use that information when making food choices.

Among the many elements we can break our food down to, there are the macro nutrients (carbohydrates, proteins and fats) that we should start becoming familiar with: The macro nutrients provide the bulk energy an organism’s metabolic system needs to function (while micro nutrients provide the necessary cofactors for metabolism to be carried out). When we make food choices we know that not all foods are equal: With regard to our daily total calorie intake the ratio of proteins, carbohydrates, and fats in our food is essential for achieving our health, performance and body composition goals.

To help you visualize this concept let’s have a look at two foods on the so-called “macro nutrition pyramid”:


Below you find a list of some common foods that clearly fall in one of the three corners of our macro nutrition pyramid.


Protein-dense food

Good source of carbs

Healthy Fats


Chicken breast

Pork tenderloin



Root vegetables

Fresh fruits

Whole grains



Raw, unsalted nuts



Olive oil

Coconut oil


We all have plenty of other things to focus on and sometimes we are just too busy to search for, prepare and cook a balanced meal. But we should keep in mind that no one is too busy to be healthy. Certainly, not everyone is keen or has the time to read food labels or search for macros or total amount of calories in food databases.

However, there are ways to construct a balanced meal following some simple guidelines:


Remember, in general the total calorie intake for women and men are not equal: Due to hormonal differences a man can generally double the protein and vegetable size.


Now let’s have a look at one of our best-voted RAWK dishes: The Angus Beef Balls with homemade Tomato Sauce for example, is packed with lean animal proteins; tomato puree and basil give it a mouth-watering flavor and a pleasant acidity – entirely without any added sugar or other nasty stuff (MSG!).

Our tip: Cooking with fresh herbs is the key.

For gourmets: add almond flakes!



Understand your food and make wiser choices!

RAWK has helped many take their first steps towards a healthy lifestyle. Choose RAWK to be also your companion. Scan the QR below to calculate your personal macros for free, to browse our menu and to chat with our RAWK nutritional advisors. Read our blog on and stay tuned on the latest updates within the fitness nutrition industry.