A Balanced Diet

Have you been wondering for a while now what a balanced diet should look like? And how to do it so that you’re not hungry all the time but can still manage to button your trousers? We’re all probably perfectly familiar with the principles of a balanced diet. There’s been so much written about it! Meat, vegetables, eggs, avoid baked goods, artificial sweeteners, unhealthy fats…But how does it work in practice? How can you make sure that your balanced diet truly is balanced?

It’s not nearly as difficult as it might seem at first glance. The magic is in choosing the right foods. And believe me, you’re lucky, because these days there really is a lot to choose from.

Even though we’re talking about the term “balanced diet” it by no means represents a limited diet. You can forget about that. A much more important thing is to learn which foods are most important for our bodies and thus should be consumed regularly in specific amounts, and, on the other hand, which ones we shouldn’t stuff ourselves with that often. During the development of our IQejce eggs, we kept this in mind, and we would love for our smart eggs with iodine to find a place in your heart (or stomach), together with other quality, body-beneficial foods.

This is why we’ve composed an example of what a balanced diet–of which IQejce eggs are, of course, a part–should look like. Please take it as a jumping off point and inspiration that doesn’t limit you in the types of food, but has recommended amounts.

Try its magic and, if you feel better, let us know. So good luck and bon apetit!


BREAKFAST should make up 20–25% of your daily intake. It should comprise quality proteins, carbohydrates, healthy fats, fruits, and vegetables.

Your MID-MORNING SNACK should make up 15% of your daily energy intake.
It should contain a balanced ratio of all of the basic nutritional elements, like complex carbohydrates, proteins, beneficial healthy fats, vitamins, minerals, and fibre.

LUNCH should be something of a culminating feast for the first half of the day – you should consume approximately 60% of your daily caloric intake during the first half of your day, which means that lunch should make up roughly 30-35%.
Choose your lunch so that your plate includes PROTEIN, COMPLEX CARBOHYDRATES, and VEGETABLES (in any form: steamed, cooked, as a garnish, salad).

Your AFTERNOON SNACK should only make up 15% of your energy intake. It’s best to focus on foods that have lower caloric values and a lower glycemic index.

Your final meal of the day is DINNER, which should cover about 25% of your daily energy intake. Just like your afternoon snack, your dinner should be sufficient enough yet contain less calories.

As a general rule of thumb, larger meals should occur 3-4 hours before bedtime. As a foundation, you should have plenty of vegetables, proteins, and carbohydrates (you don’t need a lot).