Blog | Repetitions

How to Build Your Meals

by | Mar 7, 2020 | Uncategorized | 0 comments

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. 


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


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


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


  • 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].

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