How to build your perfect meal

Updated: Nov 1, 2021

Learn how to build the perfect meal that will give you the nutrients your body needs.

What is a healthy meal ?

1. It gives us nutrients we need to fuel our body and mind

2. It doesn’t give us toxins or things our body is intolerant to

Lets look at point 1 “nutrients we need”


- Protein: We need 13 amino acids as Protein of 1-2grams per kg of bodyweight per day

- Essential Fatty Acids: two essential fatty acids being Omega 6 & 3.

- Vitamins/Minerals/Fibre: we need 22 Minerals, 14 Vitamins, 7 Co-factors,


Eat 3-4 Palm size servings of Protein/day: Fish, Eggs, Beans, Meats, Nuts

Eat 1-2 Handfulls of Vegies/Salads /day

Lets look at Point 2 “toxins or things our body is intolerant to”

These largely fall into highly processed foods and chemicals.

The top 4 are as follows:

1. Sugar

2. Fructose (extracted form)

3. Many of the modern grains eg modern Einkhorn wheat etc

4. Trans fats: eg cooked Vegetable Oils such as canola, soybean, (DOESN’T include Olive oil, Coconut or avocado)

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