How to create the perfect meal

How to construct a healthy meal - Coach Joseph Webb

When you want to radically change your body shape and fat levels, you need to pay attention to your diet.

There’s no way around it.

Taking control of your nutrition has many other benefits: reducing your risk of many health conditions, improving your sleep and mood, boosting energy levels, and making you feel in control.

But how exactly can you start to eat better, without weighing everything you eat or resorting to a boring diet plan?

My body transformation clients know that I use a variety of methods to get them to that all-important calorie deficit for fat loss.

Here’s one of the most important things to understand: the building blocks of a healthy meal.

Vegetables, Salad, Fruits & Berries

Make 50% of your food (by volume) vegetables, salad ingredients, or some fruits and berries.

Vegetables are low in calories, meaning you can fill up on them and stay in that fat-loss deficit without feeling deprived.

They also bring lots of valuable micronutrients to your diet, like vitamins, minerals, and antioxidants.

Vegetables also give important fibre to keep your digestive system healthy.

Tip: try lots of different vegetables, leafy greens, salad ingredients and fruits.

Eat as many colours as possible! Don’t get stuck in a rut.

Try them raw, grated, steamed, baked…

Lean Protein

We all need sufficient protein, but it becomes even more important when you want to lose fat and shape up.

Protein has the highest thermic effect of food of all macronutrients, meaning it helps keep you feeling full and burns 30% of the calories in the digestive process.

Eat a palm-sized portion of lean protein at every meal.

Tip: vary your protein sources between lean meats, fish, seafood, eggs, dairy, and vegan sources like tofu and seitan.

Whole Grains

Don’t avoid carbohydrates for fat loss, just make smarter choices.

Opt for carbohydrates which reasonable food volume (i.e. potatoes rather than bagels!) and choose whole-food carbohydrates which come with fibre and vitamins.

Things like rice, beans, pulses, potatoes, and root vegetables are good.

A fist-sized amount of carbohydrates is a good start.

Tip: remember, carbohydrates aren’t bad, it’s usually what we put on them that ramps up the calories!

Some Fats Are Healthy

For a healthier diet, look at the amount and type of fat you are eating.

Some fat is essential to the healthy function of our cells, hormones, and basic physical functions.

But too much means too many calories (fat has 9 calories per gram, whereas carbohydrates and proteins have 4 calories per gram).

Eat oily fish twice a week, and keep your fat and oil servings to the size of your thumb.

Tip: avoid fatty foods (like pastries, biscuits, etc) so you can control the amount of healthier fats you consume.

Get Creative

One of the best skills for a successful body transformation is cooking!

You don’t need to become a Michelin-star chef, but if you can enjoy creating healthy meals and get the family involved, you won’t find dieting a chore at all.

Tip: choose new ingredients and find new ways to season – don’t get bored.

Do you feel confused or overwhelmed about eating for fat loss?

Drop me a line – I’ll show you how easy and enjoyable it can be.

Coach Joseph Webb.

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