Basics of Meal Construction

There’s a fundamental blueprint for constructing your meals and snacks, and the reason for this is simple. Your body’s building blocks are protein, fat and carbohydrates. Of course we also need vitamins and minerals and other nutrients to survive and thrive, too. If you choose the right foods, you will be getting all of your protein, fat, carbs, AND nutrients all on one plate (or bowl) – no supplements necessary. Here’s how you do it:


1. Start with your source of protein. Depending on your individual needs, this may range from 3-9 ounces of some type of animal product (meat or eggs). Adjust your portions of the recipes up or down as needed. As a very simple rule of thumb, each meal should have a protein item the size of your palm or slightly larger.

Screen-shot-2011-03-02-at-10.21.32-AM-300x160.png2. Next, add the vegetables. You will want to shoot for 1/2 to 1 pound of vegetables at most meals. Yes, this is a lot! You will receive abundant nutrients this way, and you’ll remain full longer. When you first modify your diet, take a few weeks to ease into this quantity of vegetables to allow your body to adapt. Occasionally, you may eat fruit or root vegetables, as well.


3. Finally, you’ll add some healthy fat. This will depend on your individual calorie needs, and on how much fat was in your protein source. With leaner meats, you will need to add more fat. This is your primary energy source, so don’t neglect this part! Your energy levels will be much more stable once your system gets used to running on fat for fuel. You will burn body fat more easily this way, as well.

Water-200x300.jpg4. Drink water – not beverages containing calories. Try to make it the purest water you can find, not from a plastic bottle that leaches toxins, and not full of chlorine from your tap. Avoid even diet or sugar free varieties, as research shows that many of these drinks still cause problems with blood sugar levels, keeping your body in a fat storing state rather than a fat burning mode.

Good luck! Remember that preparation and planning ahead is the key to success on this plan.