What strong looks like on a plate: building strength for 2026

Feeling refreshed and ready for an exciting new year? Bring that energy to the plate! Strength isn't just about powering through another year. It's about nourishing your body in ways that support resilience, energy and recovery.

And that starts with what's on your plate.

Strength is more than muscle

Strength is physical, yes, but it's also mental clarity, immune support and emotional steadiness. The foods we choose can help us feel grounded, energised and capable of handling anything.

According to the CDC's Dietary Guidelines for Americans and the USDA's MyPlate, a balanced plate includes lean proteins, whole grains, healthy fats and a variety of fruits and vegetables. The British Nutrition Foundation also emphasises the importance of nutrient-dense foods that support muscle function, bone health and recovery, especially during periods of stress or increased physical activity.

What strong needs: nutrients that support resilience

• 1. Protein for repair and recovery

Protein is essential for muscle maintenance, immune function and satiety.

Top picks: lentils, chickpeas, tofu, eggs and chicken.

• 2. Complex carbohydrates for sustained energy

Whole grains and starchy vegetables provide long-lasting energy and fibre to support digestion and gut health.

Top picks: quinoa, brown rice, oats, sweet potatoes and butternut squash.

• 3. Healthy fats for brain and hormone health

Fats help regulate hormones, support brain function and keep you feeling full.

Top picks: avocados, nuts, seeds, olive oil and oily fish like salmon and mackerel.

• 4. Micronutrients that matter

• Iron: supports oxygen transport and energy (spinach, lentils)
• Calcium and vitamin D: crucial for bone and muscle function (leafy greens, sunlight exposure)
• Magnesium and potassium: aid in muscle contraction and recovery (bananas, pumpkin seeds, leafy greens)

⇒ For more insight, read our Spotlight on HealthyFood series of articles.

Feature dish: strength in every bite

Straight from the Vitality HealthyFood Studio, try Chef Eli's recipe for high-protein meatballs that are juicy, hearty and packed with flavour.

Ingredients:

• Olive oil
• Onion, minced
• Garlic, crushed
• 1 slice of brown bread (soaked in beef stock)
• Low-sodium beef stock
• 500 g ostrich mince
• 500 g lean beef mince
• 1 egg
• 1 tablespoon Parmesan, grated
• 1 tablespoon parsley, chopped
• Salt and pepper

Method:

1. Sauté the onion and garlic in olive oil.
2. Mix the onion and garlic with the mince, egg, Parmesan, parsley and soaked bread.
3. Roll the mixture into balls.
4. Sear the meatballs in a pan until golden brown and cooked through.

And voila! You have bite-sized pockets of protein that are crispy on the outside and tender on the inside. Perfect for wholewheat pasta, wraps or a quick snack.

Bonus recipe: vegan protein bars

Fuel your body and your cravings with delicious and healthy vegan protein bars.

Ingredients:

For the base:

• 1 ^¾ cup oat flour
• ^½ cup protein powder - Chef Eli uses yellow lentil protein powder
• Pinch of salt
• ^½ cup almond butter or sugar and salt-free peanut butter
• 40 ml maple syrup
• ^¼ cup soya milk
• 2 teaspoons vanilla

For the topping:

• ^½ cup 70% dark chocolate

Method:

1. Line an 15 cm square baking pan with parchment paper and set aside.
2. Whisk together the oat flour, protein powder and salt.
3. Whisk in all remaining ingredients, then use a rubber spatula to fold together. If it seems too dry, add in just a touch more milk until it mixes well, but not too much or the bars won't set.
4. Once the dough has formed, press into the baking pan in an even layer.
5. Add the chocolate in a bowl and melt in 20 second intervals, stirring between each, until fully melted.
6. Add on top of the bars, then stick in the freezer to set for at least 2 hours.
7. Slice into squares and enjoy!

Start strong. Stay strong.

So, what does strong look like on a plate? It's colourful, balanced and deeply nourishing. And it starts with choosing foods that support your body's needs.

Healthy eating has never been more rewarding. Activate your Vitality HealthyFood benefit today and get up to 75% back in Ðiscovery Miles on HealthyFood items at Checkers and Woolworths, in-store or delivered to your door.

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Get up to 25% back in Ðiscovery Miles, boosted to up to 75% back in Ðiscovery Miles when paying with a qualifying Discovery Bank card. Auth FSP. Limits, Ts&Cs apply.

This article is for educational purposes only. Consult with a healthcare professional for personalised dietary advice.