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Personalized Portion Guide For
Madison Martin
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, and it's particularly important for maintaining energy levels throughout your busy day of meetings. Given your dietary restrictions, focusing on lean proteins will help you meet your needs without triggering any allergies or sensitivities.
Good sources include eggs, chicken breast, turkey, tofu, tempeh, and legumes like lentils and chickpeas. These options are not only safe for you but also versatile in recipes.
To incorporate protein into your meals, try having eggs or tofu with your breakfast alongside some sautéed spinach. For lunch, consider a grilled chicken salad when you order out, or a quinoa bowl with lentils for vegetarian options. Always aim to include a protein source to help keep you satiated.
You should aim for 5 servings of protein per day, which can look like 2 eggs or a palm-sized portion of chicken breast per meal.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbohydrates are vital for providing energy, especially with your busy schedule. Since you have gluten sensitivities, it's important to choose whole grains and starchy vegetables that align with your restrictions while providing sustained energy.
Great sources of carbohydrates for you include brown rice, sweet potatoes, quinoa, and gluten-free oats. Ezekiel bread, which you already use, is also an excellent option.
You can add carbohydrates to your meals by using brown rice or quinoa as the base for a bowl, paired with your favorite proteins and vegetables. Enjoy some gluten-free oats with non-dairy milk for breakfast or a side of roasted sweet potatoes at dinner.
Fats: Thumb-sized portion
Fats
Fats play a crucial role in hormone production and can also help keep you feeling satisfied longer. Because you’re lactose intolerant, focus on healthy fat sources that don’t contain dairy.
Good sources include avocados, nuts (like almonds and walnuts), seeds (like chia and flaxseeds), and olive oil. These fats are not only healthy but can also be easily integrated into various meals.
For example, you could sprinkle some seeds on your breakfast or drizzle olive oil over baked vegetables at dinner. A handful of nuts makes a great snack solution if you ever decide to keep small portions at home.
Aim for 4 servings of healthy fats daily, where a serving is a thumb-sized portion of nuts or a tablespoon of olive oil.
Vegetables: Fist-sized portions
Vegetables
Vegetables are vital for providing the necessary vitamins, minerals, and fibers in your diet. They can help reduce inflammation and improve digestion, which is especially important given your sensitivity to certain foods.
Strong choices for you may include spinach, broccoli, arugula, carrots, bell peppers, and zucchini. These veggies are versatile, flavorful, and can be easily added to different meals.
You can add spinach or arugula to your morning eggs, include a side of steamed broccoli or mixed stir-fried vegetables with lunch, and incorporate a colorful salad or roasted veggies at dinner.
Strive for 6–8 servings of veggies each day. One serving might be a hand-sized portion of mixed vegetables or a large salad.