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...
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:
Protein
Carbohydrates
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:
Customized diet plan (learn exactly how to eat to lose weight and feel great)
Unlimited workouts (perfect for all levels)
One on one nutrition coaching
Results