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Personalized Portion Guide For

Shayna Hertz

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.

HOW IT WORKS

Each meal, aim for a balance of protein, carbs, veggies, and healthy fats. Use your hand as your measuring tool — it keeps portions realistic and flexible.

WHY THIS WORKS

✅ No measuring or tracking apps
✅ Easy to adjust up or down
✅ Works at home, restaurants, or on the go
✅ Naturally keeps your meals balanced

Protein

5

/ DAY

Protein: Palm-sized portion

Protein

Protein is essential for muscle repair, growth, and overall health, especially if you're active. It helps keep you feeling full and satisfied, which is important for managing hunger and maintaining a healthy weight.

Good sources of protein for you include: chicken, turkey, fish (like salmon or tuna), Greek yogurt, eggs, and legumes (like lentils and chickpeas). These options align with your dietary restrictions and preferences.

To incorporate protein into your meals, you can have Greek yogurt for breakfast, add chicken or fish to your salads, and enjoy eggs in a variety of ways. You can also opt for a protein-rich snack like nuts or a protein shake if you need an additional boost.

You should aim for 5 hand-sized servings of protein per day.

Carbs

8

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates

Carbohydrates are the body's primary source of energy. They are important for fueling your workouts and daily activities. Choosing the right types of carbs can help manage energy levels and support overall health.

Recommended sources of carbohydrates for you include whole grain bread, sweet potatoes, potatoes, quinoa, oats, and berries. These options avoid the rice you dislike and align with your taste for sour fruits.

Incorporate carbs by having whole grain toast with breakfast, sweet potatoes with dinner, and adding oats to your yogurt. You can also include fruits like berries as a snack or in your yogurt.

You should aim for 8 hand-sized servings of carbohydrates per day.

Fat

4

/ DAY

Fats: Thumb-sized portion

Fats

Fats are vital for hormone production, nutrient absorption, and overall health. They provide a concentrated source of energy and help keep you satisfied between meals.

Healthy fat sources that suit your preferences include avocado, olive oil, nuts, seeds, and fatty fish like salmon. These fats are beneficial and align with your dietary preferences.

To include healthy fats in your diet, consider adding avocado to your morning toast, using olive oil in your salads, and snacking on a handful of nuts. You can also enjoy fatty fish in your dinner preparations.

You should aim for 4 hand-sized servings of fats per day.

Vegetables

6-8

/ DAY

Vegetables: Fist-sized portions

Example Day of Eating

Breakfast: Greek yogurt (1 serving protein) topped with berries (1 serving carbs) and a drizzle of honey (optional, minimal sweetness). Total: 1 protein, 1 carb.

Lunch: Salad with grilled chicken (2 servings protein), mixed greens, cucumbers, and olive oil dressing (1 serving fat), with a slice of whole grain toast (1 serving carb). Total: 2 protein, 1 fat, 1 carb.

Dinner: Baked salmon (2 servings protein) with a side of roasted sweet potatoes (2 servings carbs) and steamed broccoli (2 servings vegetables). Total: 2 protein, 2 carbs, 2 vegetables.

Snacks: A handful of mixed nuts (1 serving fat), dark chocolate (1 serving fat), and a piece of fruit (1 serving carbs). Total: 1 fat, 1 carb.

EXAMPLE MEAL

Here's what it could look like

Vegetables

Vegetables are packed with essential vitamins, minerals, and fiber, which are crucial for overall health. They help support digestion, provide antioxidants, and are low in calories, making them perfect for weight management.

Recommended vegetables include broccoli, leafy greens (like spinach or kale), bell peppers, carrots, and zucchini. These options fit well with your palate and can be easily incorporated into meals.

To add more vegetables, include a side salad with lunch and dinner, steam broccoli for dinner, or add sautéed spinach to your eggs in the morning. You can also mix veggies into your soups.

You should aim for 6-8 hand-sized servings of vegetables per day.

QUICK TIP

  • Eat slowly and stop when you feel about 80% full — you can always eat more if you’re still hungry later.
  • If you’re hungrier on training days, add an extra fist of veggies or half a palm of protein.
  • Still unsure? Take a photo of your plate and send it to your coach for feedback.

    • Keep it simple. Build your plate. Eat mindfully. Feel good.