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Personalized Portion Guide For
Kelly Smith
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, immune function, and overall health. For this client, incorporating adequate protein will help support their energy levels throughout the day, curb cravings, and balance blood sugar levels, especially since they often forget to eat until later in the afternoon.
Good sources of protein include grilled chicken breast, salmon, eggs, lentils, chickpeas, and Greek yogurt. They can choose from these options based on their preferences, focusing on lean meats and plant-based proteins.
To incorporate protein, they can start their day with a smoothie including protein powder and Greek yogurt, enjoy grilled chicken or hard-boiled eggs on avocado toast for lunch, or add beans or lentils into soups for dinner to boost protein content.
The client should aim for 5 hand-sized servings of protein per day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates are a primary source of energy, especially for those who are active. For this client, proper carb intake will help sustain energy levels throughout the day and support workouts. Choosing whole, unrefined carb sources can also assist in digestion and satiety.
Good sources of carbohydrates include whole-grain bread (for avocado toast), brown rice, quinoa, sweet potatoes, fruits (like bananas and apples), and beans. These align with the client's current preferences and meals.
Incorporating carbohydrates can include having whole grain or sourdough bread for breakfast with avocado, brown rice with protein and veggies at dinner, and snacking on fruit throughout the day for sustained energy.
The client should aim for 8 hand-sized servings of carbs per day.
Fats: Thumb-sized portion
Fats
Healthy fats play a crucial role in hormone production, brain health, and overall nutrient absorption. For this client, incorporating healthy fats can help with satiety and can reduce sugar cravings, supporting their goal of stabilizing energy and reducing the urge for sweets.
Good sources of healthy fats include avocado (which they already enjoy), olive oil, nuts, seeds (like chia and flax), and fatty fish like salmon.
They should consider drizzling olive oil on their salads, blending avocado into smoothies or spreading on toast, and snacking on a small handful of nuts or seeds to enhance flavors and nutritional value of meals.
The client should aim for 4 hand-sized servings of fats per day.
Vegetables: Fist-sized portions
Vegetables
Incorporating a variety of vegetables is vital for vitamins, minerals, and fiber. For this client, increasing vegetable intake can enhance gut health, improve digestion, and provide necessary nutrients that may be lacking if meals are less frequent.
Good sources of vegetables include leafy greens (spinach), cucumbers, tomatoes, green beans, and other non-starchy veggies like carrots or peppers.
Incorporating vegetables could include adding spinach to smoothies, including a large salad at lunch with cucumbers and tomatoes, and filling half their dinner plates with roasted or steamed veggies to maximize nutrient intake.
The client should aim for 6-8 hand-sized servings of vegetables per day.