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Personalized Portion Guide For
Zoe Schwartz
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 body function. For someone active like you, adequate protein intake supports recovery from workouts, helps maintain muscle mass, and keeps you feeling full.
Good sources of protein that fit your preferences include smoked salmon, tuna, grilled chicken, ground turkey, black beans, cottage cheese, and protein shakes. These options provide high-quality protein as well as essential amino acids.
To incorporate protein into your meals, continue enjoying your smoked salmon at breakfast, and consider adding grilled chicken or turkey to your salads at lunch and dinner. For snacks, a protein shake after your workout is an excellent choice.
You should aim for 5 hand-sized servings of protein per day.
Carbohydrates: Cupped hand-sized portion
Carbohydrates
Carbs are your body's primary energy source, especially important for fueling workouts and daily activities. They also provide necessary fiber for digestion, which is crucial for overall health.
Opt for whole grain options like whole wheat wraps, brown rice, and fiber-rich beans. Fruits like bananas, and vegetables in your salads also contribute to your carb intake.
Incorporate carbs by choosing whole grain wraps for your tuna salad and adding grains like brown rice to your dinner bowls. You can also enjoy fruits as snacks or sides with your meals.
Your target is 8 hand-sized servings of carbohydrates per day.
Fats: Thumb-sized portion
Fats
Healthy fats are important for hormone production, nutrient absorption, and providing energy. They also play a role in heart health, which is vital for anyone engaging in regular exercise.
Incorporate healthy fats from sources like avocado, nuts, olive oil, and the fats found in salmon. These options align with your dietary preferences and support your health goals.
To include fats in your meals, consider drizzling olive oil on your salads, adding avocado to your grain bowls, or enjoying a small portion of nuts as a snack. Your evening dessert can also be a source of healthy fats.
Aim for 4 hand-sized servings of fats per day.
Vegetables: Fist-sized portions
Vegetables
Vegetables are packed with vitamins, minerals, and fiber, supporting overall health and aiding digestion. They are low in calories but high in nutrients, making them essential for a balanced diet.
Enjoy a variety of vegetables like leafy greens, peppers, cucumbers, and carrots in your salads. You can also add vegetables to your grain bowls or have them as snacks.
Incorporate more vegetables by filling half your plate with a hearty greens salad at lunch and dinner. You can also include a side of roasted veggies or steamed greens with your meals.
Your goal is to consume 6-8 hand-sized servings of vegetables per day.