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Personalized Portion Guide For
Aaron O'Malley
Use this simple guide to build balanced meals anywhere — no tracking, no weighing. Your hand is your portion tool — always with you, perfectly sized for you.
Protein: Palm-sized portion
Protein
Protein is essential for muscle repair and growth, which is vital for achieving fitness goals. It helps in recovery after workouts and keeps you feeling full longer, supporting your overall dietary structure.
Good sources of protein for you include chicken breast, turkey, fish (like salmon or cod), beans, lentils, Greek yogurt, and cottage cheese. These options align with your preferences while avoiding your disliked foods.
To incorporate protein into your meals, consider grilling chicken or fish for lunch or dinner, adding beans or lentils to salads or soups, and having Greek yogurt as a snack or with breakfast. You can also use protein powder in smoothies if you're looking for a quick option.
You should aim for 5 hand-sized servings of protein per day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates are your body's primary energy source, especially important for fueling workouts and daily activities. They provide the necessary energy to perform at your best.
Some good sources of carbohydrates include whole grains (like quinoa, brown rice, or oats), starchy vegetables (such as sweet potatoes), fruits (like bananas, berries, and apples), and legumes. These options avoid your disliked foods and offer a variety of nutrients.
To include carbohydrates in your meals, consider having oatmeal with berries for breakfast, a quinoa salad with veggies for lunch, and sweet potatoes with dinner. Snacking on fruits can also help meet your carb goals.
You should aim for 8 hand-sized servings of carbohydrates per day.
Fats: Thumb-sized portion
Fats
Fats are crucial for hormone production, nutrient absorption, and providing long-lasting energy. Healthy fats also support heart health and overall well-being.
Good sources of healthy fats include avocados, nuts (like almonds and walnuts), seeds (such as chia or flaxseeds), olive oil, and fatty fish like salmon. These options are aligned with your dietary preferences and restrictions.
To incorporate fats into your meals, drizzle olive oil on salads, add avocado to sandwiches or smoothies, snack on a handful of nuts, or have fatty fish a few times a week for dinner.
You should aim for 4 hand-sized servings of fats per day.
Vegetables: Fist-sized portions
Vegetables
Vegetables are packed with vitamins, minerals, and fiber, which are vital for overall health and can help with weight management. They support digestion and keep you feeling full.
Good vegetable options include leafy greens (like spinach and kale), cruciferous vegetables (such as broccoli and cauliflower), carrots, zucchini, and tomatoes. These choices avoid your disliked foods while still offering a variety of flavors and nutrients.
To add more vegetables to your diet, try including a side salad with lunch and dinner, snacking on raw carrots or cucumber slices, or blending spinach into smoothies. You can also roast a mix of your favorite veggies for a side dish.
You should aim for 6–8 hand-sized servings of vegetables per day.