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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 health, making it crucial for your fitness goals. With a target of 5 servings per day, focusing on quality sources will help you build and maintain muscle mass while supporting recovery after workouts.
Good sources of protein for you include eggs, chicken breast, turkey (mince and burgers), steak, and protein shakes. These options align with your preferences and keep you energized throughout the day.
Incorporate protein by enjoying scrambled eggs with oats for breakfast, grilled chicken with rice for lunch, and a fillet steak for dinner. Also, consider a protein shake as a snack to meet your protein needs without feeling overwhelmed.
You should aim for 5 hand-sized servings of protein each day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbs are a primary energy source, especially important for fueling your workouts and daily activities. With a goal of 8 servings per day, focusing on the right types of carbs will help maintain your energy levels and support recovery.
Good carbohydrate sources for you include oats, rice, bagels, sweet potatoes, and popcorn. These fit well with your preferred meals and provide sustained energy.
In your meals, pair oats with eggs for breakfast, have rice with chicken for lunch, and opt for sweet potatoes alongside your dinner. Snacks like popcorn can also contribute to your carb intake while satisfying your cravings.
Aim for 8 hand-sized servings of carbs each day.
Fats: Thumb-sized portion
Fats
Healthy fats are vital for hormone production, nutrient absorption, and overall cellular health. With a target of 4 servings per day, incorporating fats into your meals will support your fitness and wellness goals effectively.
Good sources of healthy fats for you include olive oil, avocado (if you like it), nuts, and fats from meats like steak. These options are not only nutritious but also complement your current food choices.
Use olive oil for cooking chicken or add a handful of nuts as a snack. You can also enjoy the natural fats from your steak or turkey burgers as part of your meals.
Strive for 4 hand-sized servings of fats each day.
Vegetables: Fist-sized portions
Vegetables
Vegetables are essential for providing vitamins, minerals, and fiber, which support digestion and overall health. Your goal of 6-8 servings per day will help ensure you get a variety of nutrients necessary for optimal performance and recovery.
Good vegetable sources for you include leafy greens like spinach, broccoli, carrots, and bell peppers, which can be easily incorporated into your meals without overwhelming your taste preferences.
For breakfast, consider adding spinach to your scrambled eggs. At lunch, include a side of steamed broccoli with your chicken and rice. Have a salad with carrots and bell peppers with your dinner to maximize your veggie intake.
Work towards consuming 6-8 hand-sized servings of vegetables each day.