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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, growth, and overall body function. For your fitness goals, adequate protein intake will help you build and maintain muscle mass while supporting recovery after workouts.
Good sources of protein for you include chicken breast, turkey, fish, eggs, Greek yogurt, and legumes. These options align with your preferences and avoid any disliked foods.
To incorporate protein into your meals, consider starting your day with scrambled eggs or Greek yogurt. For lunch, grilled chicken can be added to a salad or enjoyed with quinoa. At dinner, baked fish or turkey breast can be a great option.
You should aim for 5 hand-sized servings of protein each day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates are your body’s primary energy source, crucial for fueling workouts and daily activities. Including the right types of carbs will help maintain your energy levels and support your fitness journey.
Good sources of carbohydrates include whole grains like brown rice and quinoa, fruits like bananas and berries, and starchy vegetables like sweet potatoes. These fit well with your dietary preferences.
Incorporate carbs by starting your day with oatmeal topped with fruit. For lunch, try a quinoa salad or brown rice with veggies. At dinner, roasted sweet potatoes can complement your protein dish.
You should aim for 8 hand-sized servings of carbohydrates each day.
Fats: Thumb-sized portion
Fats
Fats are essential for hormone production, nutrient absorption, and overall health. Including healthy fats in your diet will support your fitness goals and provide sustained energy.
Good sources of healthy fats include avocados, nuts, seeds, and olive oil. These options are nutritious and align with your dietary needs.
To add healthy fats to your meals, drizzle olive oil on your salads or roast vegetables with it. Snack on a small handful of nuts or enjoy avocado on toast for breakfast.
You should aim for 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 digestion. Including a variety of vegetables will enhance your meals and help you feel full.
Good sources of vegetables include leafy greens like spinach and kale, cruciferous vegetables like broccoli, and colorful options like bell peppers and carrots.
Incorporate vegetables by adding a side salad to lunch, steaming broccoli with dinner, or blending spinach into a smoothie for breakfast.
You should aim for 6-8 hand-sized servings of vegetables each day.