The Perfect Meal
In my mind, a perfect meal is one that tastes amazing, includes an ideal mix of macronutrients and micronutrients to promote optimal bodily function for the next 4-6 hours, and is served just as the eater is getting really hungry. Obviously that’s going to look pretty different for every person! But that’s not to say everyone’s perfect meal won’t have a few things in common.
My patients are inundated with handouts and lectures from me on how to build a big, beautiful, balanced meal. Sometimes I feel like it becomes a little too complicated. But it shouldn’t be! I often end up boiling it all down to a few key questions you can ask yourself as you plan out your weekly meals, select items from a restaurant menu, or make your way down a buffet line:
Does this meal have a good source of animal protein?
Does this meal contain minimally processed plants?
Did I overdo it on carbs?
Does this meal have a good source of animal protein?
Animal proteins are made up of the exact amino acids that our bodies need to build and repair your muscles, organs, skin, bones, hormones, enzymes and so much more! It’s true that some plant foods also contain protein, but the amino acids are not as potent, especially when it comes to building muscle. I recommend that each meal contain 25-45 grams of protein. Not all of it needs to come from animal sources, but at least some of it should. Remember, animal protein doesn’t just refer to a big hunk of meat. It also includes fish, shellfish, eggs, cottage cheese, yogurt, cheese and whey protein isolate.
Does this meal contain minimally processed plants?
As great as animals might be for protein, they don’t offer a lick of fiber. That’s where plants come in! Fiber is technically a carbohydrate molecule, but the body is unable to absorb it. Instead, fiber passes through the GI tract and exits the body as poop. During its time in the GI tract fiber plays important roles such as making you feel full, slowing the absorption of glucose and fat, feeding the gut bacteria and bulking up stool. The best sources of fiber are whole plant foods. This includes vegetables, nuts, seeds, fruit, beans and potatoes. Every meal should include at least one of these awesome plant foods!
Did I overdo it on carbs?
Carbs come in many forms, but they all raise blood sugar. Everyone’s carbohydrate tolerance varies, largely based on the size and activity level of their muscles. If you are very muscular and perform a lot of cardio exercise, you can likely tolerate a larger portion of carbs. But many of my patients start out with a very low carbohydrate tolerance. In this case, we keep an eye on portion sizes for high carb foods. The key is knowing which foods you’re looking for! I often recommend including only ONE of the following foods at each meal:
Fruit
Beans & Lentils
Potatoes (mashed, fried, hashbrowns, French fries, tater tots, etc.)
Grains (rice, oats, corn, quinoa, barley, wheat berries, etc.)
Foods made from grains (bread, tortillas, wraps, buns, bagels, biscuits, pretzels, corn chips, crackers, granola, oatmeal, cereal, pancakes, waffles, muffins, pasta, dumplings, pizza crust, etc.)
Desserts (cakes, cookies, pies, ice cream, etc.)
Candy (chocolates, gummy candies, etc.)
Sugary drinks (non-diet beverages such as soda, sweetened tea, sweetened coffee, energy drinks, juice, sports drinks, lemonade, etc.)