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Personalized Portion Guide For

American Express

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. As someone who may engage in physical activity, ensuring adequate protein intake supports recovery and can help maintain lean muscle mass, which is critical for achieving fitness goals.

Good sources of protein that align with your preferences include eggs, chicken breast, turkey, lean beef, Greek yogurt, cottage cheese, and legumes like lentils and chickpeas. These foods are versatile and can easily be incorporated into various meals throughout the day.

To incorporate protein into your meals, consider adding eggs to your breakfast oatmeal or smoothies, using chicken or turkey in salads for lunch, or enjoying salmon with dinner. An easy swap could be using Greek yogurt instead of regular yogurt for a protein boost. Aim for 5 hand-sized servings of protein daily.

Hand-sized servings: 5

Carbs

8

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates

Carbohydrates are the body's primary energy source, fueling your workouts and daily activities. They are particularly important for maintaining energy levels, especially if you're active and want to optimize performance.

Healthy carb sources that you can enjoy include whole grains like brown rice, quinoa, oats, whole wheat bread, and starchy vegetables like sweet potatoes. Fruits such as bananas, berries, and apples also provide good carbs without added sugars.

Incorporate carbs by having oatmeal for breakfast, whole wheat toast with eggs, or a side of brown rice with dinner. You can also enjoy fruits as a quick snack or dessert. Aim for 8 hand-sized servings of carbohydrates daily.

Hand-sized servings: 8

Fat

4

/ DAY

Fats: Thumb-sized portion

Fats

Fats are vital for hormone production, nutrient absorption, and providing energy. Healthy fats can also help keep you satiated, which is beneficial for overall dietary balance.

Sources of healthy fats that fit your preferences include avocados, nuts (like almonds and walnuts), seeds (such as chia and flaxseeds), olive oil, and fatty fish like salmon. These options are flavorful and can easily complement your meals.

Incorporate fats into your diet by adding avocado to your breakfast or salads, using olive oil for cooking or salad dressings, or snacking on a handful of nuts. Aim for 4 hand-sized servings of fats daily.

Hand-sized servings: 4

Vegetables

6-8

/ DAY

Vegetables: Fist-sized portions

Example Day of Eating

Breakfast: 1 serving of oatmeal (1 hand-sized), 2 eggs (2 hand-sized), a handful of berries (1 hand-sized), and a tablespoon of flaxseeds (1 hand-sized) - Total: Protein: 2, Carbs: 2, Fats: 1.

Lunch: 2 hard-boiled eggs (2 hand-sized), a mixed salad with 1 avocado (1 hand-sized), and 1 serving of whole wheat toast (1 hand-sized) - Total: Protein: 2, Carbs: 1, Fats: 1.

Dinner: 1 serving of chicken curry (2 hand-sized), 1 serving of brown rice (2 hand-sized), and mixed veggies sautéed in olive oil (2 hand-sized) - Total: Protein: 1, Carbs: 2, Fats: 1.

Snacks: 1 cup of Greek yogurt (1 hand-sized) with a tablespoon of nuts (1 hand-sized) - Total: Protein: 1, Fats: 1.

EXAMPLE MEAL

Here's what it could look like

Vegetables

Vegetables are rich in vitamins, minerals, and fiber, which are crucial for overall health, digestion, and can help in weight management. They also provide antioxidants that can support recovery and reduce inflammation.

Since you prefer not to eat cruciferous vegetables, focus on other options like leafy greens (spinach, kale), bell peppers, carrots, zucchini, and tomatoes. These can add a variety of flavors and textures to your meals.

Incorporate vegetables by adding them to your omelets or salads, using them in wraps or curries, or enjoying them roasted as a side dish. Aim for 6–8 hand-sized servings of vegetables daily.

Hand-sized servings: 6–8

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.