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Build Better Meals

We are going to look at how you can build well-balanced meals that will keep you fuller longer, and leave you with more energy and brain function throughout the day!

Each meal (Breakfast, Lunch, & Dinner) should have a protein, fat, veggie, and carb. To make it easier for you, you can pick one from each category, put it together and voila! you’ve got a meal. Top it with some of your favorite seasoning, and enjoy!


Lean ground beef (93% or leaner), chicken breast, lean ground turkey, salmon, cod, tilapia


Avocado, avocado oil, olive oil, coconut oil, nuts and seeds


Broccoli, brussel sprouts, kale, spinach, asparagus, peas, carrots, bell peppers, snap peas, snow peas


Oats, rice, gluten-free pasta (chickpea/lentil), sprouted grain bread, fruit

The quantities might differ depending on the person, and may look different depending on

your food preferences/ individual needs.

A good starting point for most people is filling 1/2 your plate with veggies, 1/4 with protein,

1/4 with carbs. For fat, we start with a serving size of your thumb, and

depending on the person, we might adjust this serving- larger males might require some

more fat.

Nutrition is a completely personal thing, so these guidelines are not set in stone, and depending on the person, we might adjust protein, fat or carbs. This is generally a good starting point for most people.

Want more?

Email coaching@thewca.fit to set up a consult call to talk about your needs/goals.