Based on a healthy eating foundation, no food is off-limits when it comes to this uniquely balanced meal. There’s an entire philosophy behind it, along with healthy habits you can implement in your everyday life.

We tend to think that eating on the go may not be healthy or balanced. Admittedly, it’s associated more with junk food and poor digestion than with healthy food. But according to France Guillain, writer, and author of the France Guillain method, practised by athletes for over 25 years, it is possible to eat quickly and well. Treat yourself to a Miam-Ô-5, a special, perfectly-balanced meal designed to ensure you receive everything you need, without overindulging.

Miam-Ô-5, a simple but well-balanced diet

According to France Guillain, the creator of this approach, regularly eating a Miam-Ô-5, or its sweeter variety, the Miam-Ô-fruit, and taking the time to chew thoroughly, is the ideal way to “get what you need to manufacture the brown fats containing reconstructive stem cells that can migrate to the furthest corners of the body“, as she explains in one of her many books* on the subject.

These brown fats are crucial for the body’s health and balance, provided that one “is not in a chronic low inflammatory state, caused by a processed diet with pesticides, colourings, food additives, cooking, and food sterilisation, as well as a sedentary lifestyle (sitting or standing but static work in an enclosed space) and wearing clothes non-stop“, explains France Guillain.

Guillain says nutritional balance also includes managing stress. This can be done through a variety of activities such as any kind of physical activity, yoga and/or meditation, singing, music, outdoor walks, and an active social life.

* Miam-Ô-5 Miam-Ô-Fruit 80 easy, affordable and energising recipes by France and Aïmata Guillain (Éditions du Rocher, €15.90).

How can I make a Miam-Ô-5?

The secret to this simple meal comes from its 5 different types of food. But what sets it apart is that it can be updated to suit whatever you have on hand. Simply grab a large bowl and add the food in a specific order. The following are the types of food you should use:

1. All-you-can-eat vegetables.

Choose organic, fresh, and in-season produce. You can also vary the textures used: raw, barely seared, steamed, or roasted. This blend is recommended for your enjoyment as well as for your digestion.

2. Carbs.

The ideal source of energy for the body, and contrary to popular belief, they do not cause weight gain provided they are eaten in the right portions (3 tablespoons per person per day).

Which one should you choose? Potatoes, wholegrain cereals, and ideally all gluten-free carbs, as they are easier to digest.

3. Plant-based proteins.

These are a source of fibre, so they help with digestion and are metabolism boosters. Plus, they come in a wide variety: lentils, chickpeas, beans, sweet potatoes, cassava, chestnuts, plantains, etc.

The right amount? One tablespoon.

4. Animal proteins.

You can have some every day, but it’s wise to change them up so you don’t eat too much meat. Use white meat (poultry) rather than red meat twice a week and fish 3 times a week. You can also have cheese (goat’s or sheep’s cheese ideally) twice a week. Likewise, eggs are a safe bet and can be consumed every day, except if you have high cholesterol levels.

The right amount of protein? Around 30 to 50 grams per person, roughly a large tablespoon.

5. Vegetable oils.

It’s crucial to choose organic, first cold-pressed, virgin oils, to get the maximum amount of fat-soluble nutrients and active compounds (functional fatty acids and vitamins). The finest high-quality oils? Walnut, linseed, rapeseed, and camelina oils, using two tablespoons.

Optional add-ons:

• Seaweed: spirulina, sea beans, wakame, dulse…
• Wheat germ protein
• Sprouts
• Fermented vegetables

Miam-Ô-fruits, the sweet version of a well-balanced dish

Do you prefer sweets to savoury food? Not to worry, France Guillain has also developed a sweeter version of her meal. And it’s not just for breakfast: it can be eaten during any meal, as a single dish, with each ingredient thoroughly mixed to create a tasty dish.

1. 1/2 banana

Mash it with a fork to a purée.

2. Seasonal fruits

Choose at least 3 different varieties and cut them into chunks.

Ideally, avoid oranges, grapefruit, watermelon, and melon, which digest too quickly. Avoid dried fruit as it contains too much sugar and can spike insulin.

3. A mix of sesame and flax seeds

Use 2 teaspoons of this crushed seed mix.

4. A mix of 3 types of oleaginous (oily) seeds

The following seeds can be used: pumpkin seeds, almonds, walnuts, hazelnuts, macadamia nuts, cashew nuts, Brazil nuts, pine nuts, hemp seeds, etc. Add 1 tablespoon of this mix.

5. Lemon juice

Go for freshly squeezed organic lemon juice. But avoid bottled juice, which lacks vitamins and nutrients.

6. Vegetable oils

For a fruity version, choose a mild oil like rapeseed oil. It’s perfect for providing a healthy dose of omega-3 without ruining the taste.

Optional add-ons:

• Fresh pollen
• A drizzle of honey