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Personalized Portion Guide For
Aaron O'Malley test
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 crucial for your fitness goals. It helps keep you full longer and supports overall health.
Good sources of protein that you might enjoy include chicken breast, turkey, fish (like salmon or tuna), lentils, chickpeas, and Greek yogurt. These options avoid the foods you dislike while providing a variety of flavors and textures.
To incorporate protein into your meals, try adding grilled chicken to your salads or wraps, using lentils in soups or stews, or enjoying Greek yogurt as a snack topped with fruits. Mixing different sources can also keep your meals interesting.
You should aim for 5 hand-sized servings of protein per day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates are your body’s primary source of energy, especially important for sustaining your workouts and daily activities. They also provide essential nutrients and fiber.
Consider healthy carb sources such as quinoa, brown rice, sweet potatoes, whole grain bread, oats, and fruits like bananas and berries. These options will help fuel your body without including any of the foods you dislike.
Incorporate carbs by having oatmeal for breakfast, adding quinoa to salads, or enjoying sweet potatoes as a side dish. Whole grain toast can be a great base for various toppings, making it versatile for meals or snacks.
You should target 8 hand-sized servings of carbohydrates each day.
Fats: Thumb-sized portion
Fats
Healthy fats are vital for hormone production, nutrient absorption, and providing a concentrated source of energy. They also help keep you satiated.
Good sources of fats for your diet include avocados, nuts (like almonds or walnuts), seeds (such as chia or flaxseeds), and olive oil. These options are not only nutritious but also versatile in cooking and meal preparation.
To include healthy fats in your meals, consider adding sliced avocado to your salads, using olive oil for dressing or cooking, or snacking on a handful of nuts. You could also sprinkle seeds on yogurt or oatmeal for added texture and nutrition.
Your goal is to have 4 hand-sized servings of fats each day.
Vegetables: Fist-sized portions
Vegetables
Vegetables are packed with vitamins, minerals, and fiber, which are essential for overall health and can aid in weight management. They provide volume to your meals, helping you feel full with fewer calories.
Good vegetable options that you might enjoy include spinach, kale, broccoli, carrots, zucchini, and tomatoes. These selections avoid your disliked foods while still offering a variety of nutrients.
To incorporate more vegetables, add spinach to smoothies, include a side of broccoli with your meals, or enjoy carrot sticks as a snack with hummus. Mixing different types of vegetables can also keep your meals colorful and appetizing.
Aim for 6-8 hand-sized servings of vegetables each day.