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Personalized Portion Guide For
Chloe LePaule
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 growth, repair, and overall body function. It plays a crucial role in maintaining satiety and promoting a balanced diet, which aligns with your fitness goals.
Good sources of protein for you include sliced turkey, chicken, tofu, beans, and ground turkey. These options are not only high in protein but also fit well with your taste preferences.
To incorporate protein into your meals, consider adding sliced turkey to your breakfast alongside your banana or nuts. For lunch, you can use chicken or tofu in your rice bowl, and at dinner, ground turkey can be a great addition to your pasta dishes.
You should aim for 5 hand-sized servings of protein each day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates provide the energy needed for your daily activities and workouts. They are crucial for fueling your body, especially with your active lifestyle.
Good sources of carbohydrates include brown rice, gluten-free pasta, whole grain bread, fruits (like apples and bananas), and sweet potatoes.
Incorporate carbs into your diet by having a serving of fruit with breakfast, using brown rice or gluten-free pasta as a base for your lunch and dinner, and including toast with your eggs on weekends.
You should aim for 8 hand-sized servings of carbohydrates each day.
Fats: Thumb-sized portion
Fats
Fats are vital for hormone production, nutrient absorption, and overall health. They help keep you full and satisfied, which is important for maintaining your diet and avoiding unhealthy snacks.
Good sources of healthy fats for you include avocado (from cooking spray or fresh), nuts, and any oils you use like avocado oil.
Incorporate healthy fats by using avocado oil spray for cooking, adding nuts to your breakfast, or using avocado in your salads or wraps.
You should aim for 4 hand-sized servings of fats each day.
Vegetables: Fist-sized portions
Vegetables
Vegetables are packed with essential vitamins, minerals, and fiber. They are low in calories and high in nutrients, making them an important part of a balanced diet.
Good sources of vegetables for you include mixed vegetables (like peppers, carrots, broccoli), cucumbers, tomatoes, zucchini, and leafy greens.
To include more vegetables in your meals, ensure your lunch bowl has a variety of mixed vegetables, add a cucumber salad for dinner, and always aim for at least 2 servings of vegetables with each meal.
You should aim for 6-8 hand-sized servings of vegetables each day.