Balanced Adult Charcuterie Plate
Jul 10, 2025When you’re too tired to cook but still want a meal that feels beautiful, balanced, and nourishing, this adult charcuterie-style plate is your go-to. Designed to satisfy both your palate and your physiology, it delivers protein, healthy fats, fiber, and color—without the need for pots and pans. Whether you’re recovering from burnout, prepping a light dinner, or feeding your hormones on a busy night, this no-cook nourish board has your back.
Ingredients
(Serves 1)
Customize your plate using the framework below. Aim to fill ½ the plate with vegetables and fruit, โ with protein, and ¼ with nourishing carbs or healthy fats.
Veggies + Fruit (½ the plate)
Choose 3–4 colorful, fresh options:
- Cucumber rounds
- Grape tomatoes
- Sliced bell peppers
- Steamed or raw broccoli
- Radishes
- Apple slices
- Grapes or berries
- Pickled onions or sauerkraut (for gut support)
Protein (โ of the plate)
Choose 1–2 options:
- Nitrate-free turkey slices
- Hard-boiled eggs
- Hummus or baba ghanoush
- Aged cheese (goat, sheep, or dairy-free alternative)
- Greek yogurt dip (if tolerated)
Carbs + Healthy Fats (โ of the plate)
Choose 1–2 options:
- Seed crackers (flax, sesame, pumpkin seed)
- Olives or sliced avocado
- Roasted nuts (almonds, pistachios, cashews)
๐ฉ๐ณ Assembly Tips
- Choose your ingredients based on what you have on hand, or prep a few key components ahead for easy assembly.
- Arrange everything thoughtfully on a plate or small board—lean into color and texture.
- Portion with intention: let veggies + fruit dominate the plate, followed by a solid serving of protein and some slow carbs and fats for balance.
- Enjoy at room temp with sparkling water, herbal tea, or your favorite relaxing ritual.
๐ Notes
- Ideal for luteal and menstrual phases, when ease and grounding are key.
- Use this as a template for batch prepping 2–3 boards for the week.
- Can be made dairy-free, grain-free, or low-FODMAP as needed.
With Love & Nourishment,
The Nourish Kitchen