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2+2+1 Formula: What Should Your Balanced Meal Plate Contain Following Alejandro Chaban’s Diet?

By Alejandro Chaban March 29, 2024

Learn how to make healthy choices to include balanced meals in your eating plan with this simple guide.

Example of a balanced meal that you can create with Alejandro Chaban's diet.

We often hear that we should have a healthy diet to keep our bodies in shape. Although having a proper diet and exercising reduces the risk of obesity and other diseases related to this condition, it is essential to know how to balance your diet to obtain adequate results.

Next, we explain what a balanced meal is and how to change your eating habits with Alejandro Chaban’s diet.

What Is a Balanced Meal?

A balanced meal is part of an eating regimen that seeks to provide the body with the necessary nutrients in the correct proportions to function properly. Unlike other restrictive diets, which omit some food groups, a balanced meal generally includes a combination of proteins, carbohydrates, healthy fats, minerals, and vitamins.

However, the amounts in each group depend on each person’s specific needs, such as their level of physical activity, age, and sex, among others. Additionally, staying hydrated by drinking enough water throughout the day is essential.

What Is the Plate Method and How Does it Work?

The plate method can help you create balanced and healthy meals. To achieve this, you must divide an imaginary plate into sections representing different food groups. The proportions in each section are used as a guide to ensure you include a variety of nutrients in each meal.


A quarter of the plate is reserved for lean proteins such as chicken, fish, tofu, legumes, eggs, or lean meats. Proteins are essential for tissue repair, growth, and many bodily functions.

Non-Starchy Vegetables

Two-quarters of the plate should be made up of non-starchy vegetables. These are essential sources of vitamins, minerals, fiber, and antioxidants. Also, they are generally low in calories.

Some examples of non-starchy veggies you can include are asparagus, green beans, carrots, lettuce, peppers, cauliflower, cucumber, mushrooms, onion, spinach, and regular or cherry tomatoes.


Being a non-restrictive method, a quarter of the plate is reserved for carbohydrates, preferably complex carbohydrates such as brown rice, quinoa, potatoes, sweet potatoes, whole wheat pasta, or whole wheat bread. These provide sustained energy and dietary fiber.

In addition to these three main sections, you can add dairy milk, greek yogurt, or cheese or fresh fruit to complete the meal and obtain calcium and other essential vitamins and minerals.

Tips for having a balanced meal every day

Expand the Variety of Your Foods

Incorporating vegetables, lean proteins, whole grains, fruits, and healthy fats into your daily diet will help you receive the essential nutrients your body needs to function correctly.

Eat in the Right Portions

One of the primary keys to having a balanced meal is portions. Although foods are often labeled as healthy and unhealthy, not eating in the correct portions will cause problems. Control portions to avoid overeating and maintain a healthy weight.

Additionally, it is essential to remember that no food is terrible and that, contrary to what you may think, restricting a food group in your diet will cause an imbalance.

Increase Consumption of Vegetables and Fruits

As they are sources of vitamins, minerals, antioxidants, and fiber, you can improve your digestive system, regularizing your daily bowel movements and improving the absorption of nutrients. In addition, the fiber in these foods also helps increase satiety so that you will reduce cravings between meals.

Carbs Are Not Your Enemies

As you saw in the plate method, carbohydrates are essential to a balanced diet. However, choosing complex carbohydrates will increase your benefits as they offer more energy. For example, you can select entire-grain bread instead of white bread to complement your meals.

Don’t Forget to Stay Hydrated

Drinking enough water is essential for a healthy diet. The amount of water you should drink depends on your age, sex, physical activity, and the climate where you live.

What Is the 2+2+1 Formula?

The 2+2+1 formula is the basis of Alejandro Chaban’s diet. It allows you to achieve a healthy weight and change your eating habits to live a healthier life. But what does 2+2+1 mean?

  • 2: 2 Meal Replacement shakes, you can distribute them at your convenience as long as they replace 2 of your main meals.
  • 2: 2 Protein Bars to reduce hunger between meals and prevent binge eating.
  • 1: 1 balanced meal that includes all food groups in appropriate portions.

Alejandro Chaban’s diet is based on daily consumption of 1200/1500 calories for women and 1500/1800 for men. Although these margins depend on the calories per meal you consume, they are enough to reach a caloric deficit without taking away energy from your body.

How to Start Alejandro Chaban’s Diet?

Getting started with Alejandro Chaban's diet is very simple since it offers everything you need in different kits:

Detox Phase

In this initial stage, you will dedicate yourself to detoxifying your body while you adapt to your new lifestyle. This allows you to start the transformation phase in optimal conditions and see results quickly.

Transformation Phase

In this phase of Alejandro Chaban's diet, you will focus on reaching a healthy weight through Yes You Can! products and a balanced daily meal.

Maintenance Phase

This phase aims to strengthen and maintain your achievements through healthy habits like exercise and a balanced diet.

Achieve your goals with a balanced meal

A balanced meal is just the beginning of the path to a healthy life and, with the help of Yes You Can! products, you can enhance the results. Visit our online store and get to know us.

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All-in-One Kit

The All-in-One Kit, was made for a successful transformation journey. Along with our clinically proven nutrition guide, it was designed by physicians, dietitians, and scientists to help you feel full while learning the healthy habits of enjoying five smaller meals each day.

This special bundle includes the7-Day Detox Plus Kitand theTransformation Plus Kit, so you get the complete package that has helped thousands of people transform their lives at an unbeatable price!