Building Your Meals!! 

The right portions of the right food groups.

Meals are always better than snacks. If you only ate when you’re hungry and when you did eat, consumed a well balanced meal, your diet would be 90% of the way there. 

A well balanced meal contains a portion of a high protein food the size of your palm, a portion of cooked carbohydrates that would fit in your cupped hand, a portion of fat the size of your thumb, and a portion of vegetables at least the size of your closed fist.

Write an Example Day 

Now’s lets write a nutritional daily plan using this meal builder. 

Select one ingredient from each list for each of your meals and snacks and write them out. Note: Feel free to choose more than one Vegetable option. 

Protein 

• Chicken Breast 
• Turkey Breast 
• Salmon
• Lean Mince 
• Tuna 
• Crab 
• Prawns 
• Steak 
• Eggs 
• Ham 
• Cottage Cheese 
• Kangaroo 
• Lamb 
• Pork 

Carbohydrates 

• Baked Potato
• Sweet Potato 
• Squash 
• Rice
• Pasta
• Oatmeal
• Barley 
• Beans 
• Corn
• Whole Grain Bread
• High Fibre Cereal 
• Whole Wheat Tortilla
• Fruit

Vegetables

• Broccoli 
• Asparagus
• Lettuce
• Carrot
• Cauliflower
• Peas
• Green Beans 
• Mushrooms
• Spinach 
• Tomato
• Cabbage 
• Cucumber
• Zucchini
• Celery 
• Brussel Sprouts 
• Pumpkin 

Fats 

• Avocado 
• Sunflower Seeds
• Pumpkin Seeds 
• Peanut Butter 
• Unsalted Nuts 
• Olive Oil 
• Coconut Oil
• Flaxseed Oil 
• Cold Water Fish 

You can’t outtrain a bad diet. If your training alone isn’t getting you the results you want, reach out to Alex from Real Nutrition at [email protected].