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How To Build The Perfect Meal

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Apr 7 4 minutes read

Yes, the perfect meal does exist.

The perfect meal is also known as a balanced meal. This means it contains each of the 3 macronutrients:

  1. Protein

  2. Carbohydrates

  3. Fat

Each of these macronutrients as you'll read about below play a crucial role in providing you with the right foods and nutrients to fuel your day and drastically improve your nutrition.

Our perfect meal also contains the right portion size of each food to help you feel your best, but not over or under-eat.

Ready to build the perfect meal?

Let's get into the exact steps to build your plate. Enjoy!

Step 1: Select Your Protein Source

Protein is important for preserving and building muscle and keeping you feeling full between meals.

Female serving size: 1 palm sized portion of protein

Male serving size: 2 palm sized portions of protein


Here are some protein examples:

  • Greek yogurt
  • Beef
  • Chicken
  • Chicken sausage
  • Pork
  • Bison
  • Eggs and egg whites
  • Turkey
  • Beef jerky
  • Cottage cheese
  • Chickpeas
  • Lentils
  • Scallops
  • Fish 
  • Shrimp
  • Black beans
  • Tofu
  • Turkey burgers
  • Protein powder (whey or plant based) -- add to smoothies, yogurt, and oatmeal

Step 2: Select Your Vegetable Source

Vegetables are a great source of carbohydrate that boost your immune system and improve your overall health. Regularly including vegetables in your diet also aids in fat-loss.

Female serving size: 1 fist sized portion of vegetables

Male serving size: 2 fist sized portions of vegetables


Here are some vegetable examples:

  • Broccoli 
  • Spinach
  • Carrots
  • Asparagus
  • Green beans
  • Bell peppers
  • Beets
  • Swiss Chard
  • Kale
  • Peas
  • Cauliflower

Step 3: Select Your Healthy Carb

Your healthy carb provides energy for your day and workouts. They are also packed with nutrients and fiber and are lower in calories compared to other processed carbs.

Female serving size: 1 cupped-hand portion of healthy carbs

Male serving size: 2 cupped-hand portions of healthy carbs

Here are some healthy carb examples:

  • Fruit
  • Sweet potato
  • Red potato
  • Oats
  • Chickpeas
  • Brown rice
  • Quinoa
  • Whole wheat bread or wrap

Step 4: Select Your Healthy Fat

Consuming enough healthy fat is essential for our health as it boosts our metabolism, supports our cells and immune system, and helps reduce the risk of various disease. 

Female serving size: 1 thumb-sized portion of healthy fat

Male serving size: 2 thumb-sized portions of healthy fat

Here are some healthy fat examples:

  • Olive oil
  • Avocado oil
  • Oil based salad dressings
  • Butter
  • Avocado
  • Chopped nuts (walnuts, almonds, peanuts, etc)
  • Seeds (chia, flax, hemp, etc)
  • Unsweetened shredded coconut
  • Coconut milk
  • Nut butters

Are you ready for the support and guidance you need to get your health and fitness routine started?

Our 8-Week Summer Ready Nutrition and Fitness Program starts April 26th!

Our Summer Ready Program includes:

  1. Customized diet plan (learn exactly how to eat to lose weight and feel great)

  2. Unlimited workouts (perfect for all levels)

  3. One on one nutrition coaching

  4. Results

Available at DSC or online!

Click below reserve your spot! ⬇️ Space is filling quick!

Our 8-Week Summer Ready Nutrition and Fitness Program starts April 26th!

Get into the best shape of your life in 8-weeks!

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