5 Steps to Perfect Meals

5 Steps to Perfect Meals


Choose one food from each of the following categories. If you want a more detailed breakdown of options for each, check out this article (LINK) we wrote laying this out for you!


High quality protein (plant or animal based)

High quality carbohydrates


Healthy fats


Use the hand portion guide for each category


  • If you remember from our hand guide portion article, you’ll know that men and women both will use their hands to determine portion size. So, as you are making or picking the foods, just keep in mind the amount will vary based on your own needs and you can determine those portion sizes from quick measurements.


As a reminder of our GENERAL recommendations:




2 palms of protein dense foods at each meal

1 palm of protein dense foods with each meal

2 fists of vegetables at each meal

1 fist of vegetables with each meal

2 cupped hands of carb dense foods at

MOST meals

1 cupped hand of carb dense foods at

MOST meals

2 entire thumbs of fat dense foods at

 MOST meals

1 entire thumb of fat dense foods at

MOST meals



Decide what flavors to use


  • This one will depend on personal, or family, preferences and what works best, based on your taste profile. As you are going through and making decisions, we recommend you also check out our Top 7 Seasonings for Health to try out, and also check our article on condiments.



Decide how to cook the food


  • Once you know what you are cooking and the flavors you’re using, we need to figure out how to prepare it. Some of the foods will not need any prep/cooking at all and can be eaten as is, but most will require some cooking. As you go through, we recommend any of the following prep methods.


We broke them down into “Good”, “Better” and “Best” methods. The big things we looked at to separate and define our options, are ways we can cut back on adding trans and saturated fats during cooking. Specifically, deep frying and similar methods, use oils and foods high in saturated fat like lard, butter and animal fat. To learn more about how to cook foods and why certain methods are better, check out our article 7 Best Ways to Prep Your Food






Pan Frying









Air Fryer


Stir Frying






Plate and Top it


  • After you plate it (hopefully it’s social media worthy), picking your toppings is the final major step before the best part… eating it. Picking toppings, condiments, and seasonings can also either greatly help or hurt your goal. People often underestimate how many extra calories they can add with simple things like BBQ sauce, ketchup, salad dressings, etc. Some easy suggestions on what or how much to add is to follow this basic guide.


Final thoughts


  • As you use these steps to make perfect meals, just remember, you won’t always be able to maximize every part. Sometimes you’ll have to make the best of some situations and that is ok, do your best to stay on track by making the best decisions based on what’s available.


Want more help making the perfect meal? Click Here to speak with our Powell Performance staff today for how we can help you reach your goals!

Leave a comment

Please note, comments must be approved before they are published