Pronunciation: [skwˈe͡ə mˈiːl] (IPA) 
The term "square meal" is commonly used to refer to a complete and satisfying meal. It is spelled as /skweər mil/, with the first syllable pronounced as "skwa" and the second syllable pronounced as "mil." The "a" in "square" is pronounced as "air" while the "ea" in "meal" is pronounced as "ee." The spelling of this phrase dates back to the mid-19th century and its origin may come from the shape of plates during that time.
A square meal is a term used to describe a well-balanced and substantial meal that satisfies a person's hunger and nutritional needs. It is widely known as a traditional and complete meal consisting of various food groups, typically consumed during regular mealtimes in different cultures and societies.
The term "square meal" originated from the idea of a balanced meal being served on a square plate or tray, containing a variety of food groups. A square meal typically includes a main course or protein source, such as meat, fish, or tofu, along with a fair portion of carbohydrates like rice, pasta, or potatoes. Additionally, it usually incorporates a serving of vegetables or salad for added nutritional value and dietary fiber. To complete a square meal, it often includes a side dish or accompaniment, which might consist of bread, soup, or a small dessert.
The concept of a square meal emphasizes the importance of a well-rounded diet that provides the necessary nutrients, vitamins, and minerals required for overall health and wellbeing. It aims to ensure that individuals receive a sufficient amount of energy from macronutrients, including proteins, carbohydrates, and fats, while also incorporating essential micronutrients like vitamins and minerals.
In summary, a square meal refers to a wholesome and satisfying meal that meets the nutritional requirements of an individual, promoting a healthy lifestyle through a balanced diet.
The etymology of the phrase "square meal" is not fully agreed upon, but several theories have been proposed.
One theory suggests that the term "square meal" originated from the resemblance of a well-balanced, substantial meal to the shape of a square. This notion implies that a "square meal" is a complete and satisfying meal, providing all the necessary nutrients.
Another theory suggests that the term "square" comes from the naval term "square-rigged", which means the sails of a ship are set at right angles. In the 18th and 19th centuries, the sailors had their meals on a flat, often square, wooden plate called a "square tray" or "square mess". This tray separated the food into different compartments, providing a more organized and balanced meal.
