How to create the perfect meal!

How to create the perfect meal!


Last week was AMAZING. It sounded like quite a few of you were feeling quite sore by the end of the week. I know that I was too. We had quite a few great workouts. Don’t worry, there’s more where that came from!

This week is also Bring a Friend Week, so share this with your friends and family and bring them with you! That also means that the gym is open to the public, so all reader of the blog are also welcome to come and try it out, just email me to schedule your appointment!

This week we’re going to talk about creating the perfect meal! A lot of these types of lessons will be coming from the Get Fit{Nutrition} program. We’ll cover the basics of what to have on your plate and how much of it, with some examples of each.

Here’s a quick summary:

  1. Portion size.
  2. Picking your quality ingredients.
  3. Choosing your flavor profile.
  4. Cooking basics.
  5. Put it on your plate!

The first thing that we’re going to cover is, portion size using The World’s Best Calorie Counter, I talk about this in the 30 Minutes of Nutrition speech that I’ve been giving to some of the local businesses and organizations.

What is the World’s Best Calorie Counter? It’s not an app, it’s not a program, and it’s not something that you can buy at Bed, Bath and Beyond. It’s much simpler than that. The World’s Best Calorie Counter is, your hand! Yes, it’s that simple. Ladies, your WBCC (World’s Best Calorie Counter) just one hand. Gentleman, your WBCC is two hands worth.

I’m sure that most of you have a basic idea of what needs to go on your plate; protein, carbs, lots of veggies and some fats. Here are the basic “measurements” using your WBCC (we’ll get into types of foods in the next section):

  1. Protein – Ladies, one palms worth of lean protein. Gentleman, two palms worth.
  2. Carbs – Ladies, one cupped hand of carbs. Gentleman, two cupped hands of carbs. Imagine that you’re trying to hold water in your hand, that’s what I mean by a “cupped” hand.
  3. Veggies – Ladies, one fist size of veggies. Gentleman, two fists.
  4. Fats – Ladies, one thumb sized portion of fats. Gentleman, two thumbs.

It’s that simple! Your WBCC goes with you everywhere and it’s easy to use in all situations.

The next thing that we’re going to talk about is types of foods. What is a good protein? What is a good carb? What are good veggies? And what are good fats? Obviously, we want to choose what we’re comfortable eating and don’t have any allergies to. Here’s a list that you can choose from:


  • Beans
  • Eggs
  • Chicken
  • Steak Shrimp
  • Red lentils
  • Pressed yogurt
  • Scallops
  • Salmon
  • Pork tenderloin

Keep in mind that this is just a really short list for some ideas. There are many other options out there like; game meats, vegetarian options, and many more. Get creative and have fun with it.

Smart Carbs:

  • Spaghetti squash
  • Red potatoes
  • Sweet potatoes
  • Brown Rice
  • Wild rice
  • Quinoa
  • Chickpeas
  • Bulgur
  • Plantain
  • Butternut squash
  • Spelt

These are just a few of the “smart” carbs. The thing with carbs is, choosing things that have as little processing as possible. Think about how many steps it took to get to your plate. The fewer the steps, the better you are off.


  • Broccoli
  • Red Cabbage
  • Green beans
  • Bok Choy
  • Spinach
  • Kale
  • Eggplant
  • Carrots
  • Brussels sprouts
  • Bell Peppers

Again, just a VERY short list of many, many good options.


  • Extra virgin olive oil
  • Walnut oil
  • Sesame oil
  • Avocado oil
  • Extra virgin coconut oil
  • Butter
  • Ghee
  • Chopped almonds
  • Chopped peanuts

Again, go as little as processed as possible.

The next thing that we’re going to talk about is, flavor profile. What seasonings do you like? That’s up to you and I encourage you to experiment with it. Try new recipes and try different seasonings. It can get a little boring doing the same thing over and over, so have some fun with it!


  • Oregano
  • Basil
  • Fennel
  • Capers
  • Anchovies
  • Olives
  • Orange


  • Tarragon
  • Thyme
  • Rosemary
  • Bay Leaves
  • Black pepper
  • Lemon


  • Cilantro
  • Cumin
  • Cocoa
  • Ancho and chipotle chilies
  • Limes


  • Miso
  • Sesame seeds
  • Seaweed
  • Pickled radish
  • Ginger
  • Yuzu


  • Cilantro
  • Mint
  • Thai basil
  • Ginger
  • Lime
  • Chiles
  • Green Onion
  • Lemongrass

Again, these are just a few things that you can try. Mix and match, try new stuff and get creative! If you come up with something amazing, post it to the Facebook page.

The fourth thing that we’re going to talk about is, cooking your food. This is the fun part. This is where we get to experiment with different ways to prepare our food and incorporate the seasonings that we just talked about.

Prep your protein source with your herbs and dried spices. Or try sprinkling on some lemon or preserved foods. Sautee onions in oil before putting in your protein or toss in some garlic, my favorite, while it’s cooking. Sprinkle on some chili flakes ir some horse radish if you like a little kick!

And lastly, put it on your plate and eat! Sprinkle on some more herbs or seasonings if you’d like. This is the fun part of eating, experiment and enjoy.

Hopefully this will inspire you to go and try new things and experiment to keep your eating more exciting. Try some and let me know how it goes!

Let’s have a great week!

Daily Dose


4×12 Front & Lateral Raises
4×12 DB Rows

4 RNDs:
10 Pull Ups
15 KB Swings
200m Sprint

One Response so far.

  1. […] Portion Control This is something that we cover in the Get Fit Nutrition Program. The basics are pretty simple. Using your hand as a measuring guide (men will use two hands), every meal should consist of: one palm of lean protein (again, men are using two), one fist of veggies (men use two), a cupped hand of high quality carbs (men, you know what I’m going to say here, two), and a thumb sized portion of high quality fats. For more info on the types of each of those, go back and read How to Create the Perfect Meal. […]

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