Now that we have real food in our diet and we are managing our carbohydrates, it’s time to take a hard look at each meal.

I like a minimum of 3 meals a day, and each meal must contain certain macronutrients.

Macronutrients are fat, protein, and carbohydrates. At every meal, ask yourself:

  • Where is my meat?
  • Where is my healthy fat?
  • Where are my vegetables?

These are basics you should have at almost every meal. There can also be some fruit or starch depending on personal goals, leanness, etc. — but the first three are a must in every meal.

Side note: Fat is a macronutrient with a bad reputation. For the last 20 years we’ve heard that fat is bad for us, but this is not necessarily true. There are unhealthy fats we should avoid — like trans fat — but there are others that are essential for life.

Balancing your meals is another way to regulate blood sugar levels, make sure you are not under-eating, and make sure you are getting all your daily nutrients.

Along with having a balanced meal of macronutrients, I also like to have meals balanced across the day. Even eating real food will not regulate blood sugar if it is consumed all in one meal. I recommend a minimum of 3 meals a day, and my more experienced clients will work up to 4 meals and a post-workout shake.