Right size meals: Find your perfect fit
Start Your Nutrition Journey
Welcome to Right Size Meals — your personalized path to simple, sustainable nutrition. Whether your goal is weight loss, muscle gain, or maintaining a balanced lifestyle, the foundation starts with understanding your Total Daily Energy Expenditure (TDEE).
Use the calculator below to discover how many calories your body needs each day, then explore the meal plan that aligns with your goals.
At Destination Fitness, we believe nutrition should fuel your body and fit your life. That’s why Right Size Meals offers smart, goal-based meal plans designed to complement your fitness journey. With a focus on balanced nutrition and real-life sustainability, we're here to support your transformation—one right-sized meal at a time.
What We Offer:
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Personalized Meal Plans
No more guesswork. Our meal plans are thoughtfully tailored to your health goals, preferences, and dietary needs—whether you're aiming for weight loss, muscle gain, or simply a more balanced lifestyle. Each plan is structured to make healthy eating simple, satisfying, and sustainable.
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One-on-One Nutritional Coaching
Partner with Dr. Lakina Moseley to build a realistic, personalized approach to nutrition. You'll receive expert guidance on meal prepping, portion control, mindful eating, and daily strategies that fit into your real life—not just your ideal one.
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Ongoing Support and Accountability
Stay consistent with built-in accountability. We offer regular check-ins to track your progress, fine-tune your plan, and keep you aligned with your goals. You're never in this alone—we're with you every step of the way.
Ready to see which plan fits your goals? Use the TDEE calculator below to find your ideal daily calorie intake.
How it works:
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Step 1: Initial Consultation
Start with a free consultation where we discuss your nutrition goals, lifestyle, and any dietary or health considerations. This sets the foundation for a personalized plan tailored to your needs.
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Step 2: Custom Meal Plan Creation
Receive a meal plan designed just for you—balanced, realistic, and easy to follow. Each plan includes flexible food options and practical suggestions to fit your daily routine.
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Step 3: Weekly Check-Ins & Adjustments
As your journey evolves, so will your needs. We provide weekly check-ins to assess progress and make necessary updates to keep you aligned with your goals.
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Step 4: Educational Resources
Access exclusive tools, guides, and nutrition tips to help you make lasting changes and develop confident, informed eating habits.
Why Choose Right Size Meals?
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Our approach is built on realistic nutrition and sustainable habits—not crash diets or restrictions. We focus on balanced, enjoyable eating that supports your goals and your lifestyle.
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Using Right Size Meals, we empower you with the tools, education, and support you need to build a healthier relationship with food—for life. Whether you're just starting out or need a plan to keep you consistent, we’re here to guide every step of your journey.
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Ready to take the first step?
Sign up now for your free consultation and let’s build a plan that fits you—nutritionally, personally, and practically.
TOP 10 NUTRITION AND EXERCISE TIPS
🍏 Slow and Steady Wins the Race
Extreme dieting or overtraining can backfire. Aim for gradual progress that supports long-term results and better habits.
🍏 Don’t Starve Yourself
Eating too few calories can actually stall weight loss. When your body enters “starvation mode,” it slows metabolism and clings to fat stores. Instead, aim to eat 4–6 balanced meals per day to keep your metabolism active.
🍏 Stay Hydrated
Water is essential for every function in your body. It helps regulate digestion, energy levels, and even weight. Try to drink at least 8 glasses of water per day—more when you're exercising.
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🍏 Learn Portion Control
Overeating—even healthy foods—can lead to weight gain. Use food labels to understand serving sizes and stay mindful of your portions.
It’s easy to glance at a can of chili and assume it's only 180 calories—but look closer. At the top of the nutrition label, you’ll see it says “Servings Per Container: 2.” That means the listed values only apply to half the can.
So if you eat the entire can, you’re actually consuming:
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360 calories
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6g of fat
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62g of carbohydrates
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18g of protein
Understanding serving sizes is crucial for accurate nutrition tracking. Always read the full label—and if you're eating more than one serving, multiply the nutrition facts accordingly.
For more guidance on serving sizes and balanced nutrition, visit MyPlate.gov.
🍎 Rest Is Part of Progress
Exercise is essential—but rest is just as important. Overtraining can lead to fatigue, burnout, or injury. Be sure to schedule at least one full rest day per week to give your body the time it needs to recover, repair, and grow stronger.
🍎 Avoid Empty Calories
Empty calories provide energy without essential nutrients. A 12oz can of soda, for example, contains 140 calories and 36g of sugar—but zero nutritional value. Common sources include sugary drinks, processed snacks, fried foods, and alcohol. Choose foods that fuel your body, not just fill it.
🍎 Moderation Over Deprivation
Healthy eating doesn’t mean giving up your favorite foods. Instead, enjoy them in moderation. If you normally have four slices of pizza, try two with a large side salad. Craving meat-lovers? Go for two slices of veggie pizza. The goal is balance—not restriction—so you can enjoy life while staying on track.
🍎 Spread Your Calories Out
Your body can efficiently digest about 500–600 calories per meal. Eating too much in one sitting can lead to excess calories being stored as fat. To optimize digestion and energy, aim for well-spaced meals throughout the day, each under 600 calories when possible.
🍎 Move as Soon as You Feel the Motivation
When the desire to work out hits—act on it immediately. Waiting too long can lead to procrastination or excuses. Momentum is your friend. Even a short burst of activity is better than none
🍎 Be Your Own Motivation
Working out with a partner can boost accountability—if you're both committed. But if your workout partner frequently skips sessions, don’t let it derail your progress. True consistency comes from within. Stay focused on your goals, with or without a partner.
Video Gallery
What is a balanced diet? Take a listen here.
Healthy eating is a vital part of any successful fitness program. To support your progress, it’s essential to get the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients from quality food sources.
That’s why all nutrition plans are developed and provided by a Registered Dietitian to ensure they are both effective and safe. Each personal training package includes a customized diet plan, but plans can also be purchased separately. Since no two individuals have the same nutritional needs or goals, we offer a variety of diet options to fit your lifestyle and preferences. You’ll find a sample meal plan below to give you an idea of what to expect.
Breakfast
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4 egg whites (68 calories)
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1 slices of whole wheat toast (70 calories)
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2 slices of turkey bacon 50% less fat (70 calories)
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4 ounces of orange juice (50 calories)
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Water (at least 8 ounces)
Snack
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Special K protein bar strawberry (180 calories)
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Water (at least 8 ounces)
Lunch
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Turkey sandwich on whole wheat with lettuce, tomatoes, onions, pickles, one slice of low fat cheese and mustard (243 calories)
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One small bag of pop chips (100 calories)
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One small apple (70 calories)
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Water (at least 8 ounces)
Snack
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Chobani Greek yogurt (140 calories)
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Water (at least 8 ounces)
Dinner
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4 ounces of grilled tilapia (110 calories)
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½ cup of jasmine rice (90 calories)1 cup of green beans (34 calories)
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Water (at least 8 ounces)
Snack
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Sugar free jell-o with one tablespoon of fat free cool whip (20 calories)
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Water (at least 8 ounces)
Total calories = 1238 and 28 grams of fat (23% fat)
READY TO TRANSFORM YOUR HEALTH ONE MEAL AT A TIME?
You’ve learned how to fuel your body, explored practical strategies, and seen exactly what’s possible with the right plan in place.
Now it's time to take action.
Whether you’re starting your journey or reigniting your momentum, Right Size Meals is here to guide you with personalized nutrition, expert support, and real results.
Let’s build your custom plan together — one that fits your goals, your lifestyle, and your future.