A full, balanced meal

I usually skip lunch because I'm too busy, but then I need a good square meal in the evening

Di solito salto il pranzo perché sono troppo occupato, ma poi alla sera mi faccio una cena come si deve

He's so desperate that he would do anything to guarantee at least a square meal a day to his children

È talmente disperato che farebbe qualsiasi cosa pur di garantire ai suoi figli almeno un pasto completo al giorno

British war ships in the 1700s did not have the best of living conditions. A sailor's breakfast and lunch were sparse meals consisting of little more than bread and a beverage. But the third meal of the day included meat and was served on a square wooden tray. Eating a substantial meal onboard a ship required a tray to carry it all. Hence a "square meal" was the most substantial meal served