In this video we talk about how to construct a healthy meal from scratch. Basically, you want the following three things at each meal. -Quality Protein (fish and seafood, beef, chicken, eggs, etc.) -Vegetables (kale, cauliflower, carrots, squash, etc.) -Healthy Fats (olive oil, macadamia nuts, avocado, etc.) This corresponds to the three main macronutrients namely protein, carbs, and fat. The key here is to get quality versions of these things for each meal. In terms of amounts, in general, we’re big fans of just starting with rough amounts rather than calorie counting, point counting or carb counting right out of the gate. Here are rough guidelines. -Protein: 4-8oz per meal -Vegetables: At least one vegetable per meal (yes, that includes breakfast) -Fat: 1-3 Tablespoons of healthy fat per meal (it really depends a lot on your goals) Other things that can be added to meals but aren’t strictly speaking necessary for health are: -Fruits -Nuts and Seeds -Herbs and Spices What are some examples of healthy meals based on this template? 1. Salmon, spring mix with olive oil 2. Steak, asparagus and roasted potatoes cooked in ghee (clarified butter) 3. Chicken, sweet potatoes and brussels sprouts cooked in coconut oil.