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Personalized Portion Guide For

H Thornton

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 for someone with an active lifestyle. It helps in maintaining muscle mass while supporting weight management.

Great sources of protein for you include eggs, chicken, tuna, tofu, and fish like salmon. These options align with your preferences and avoid any disliked foods.

To incorporate protein into your meals, consider having eggs or yogurt with fruit for breakfast, a chicken salad for lunch, or a fish dinner. You can also add tofu to stir-fries or salads for a vegetarian option.

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

Carbs

8

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates

Carbohydrates are your body's primary energy source, crucial for fueling workouts and daily activities. They also play a role in recovery after exercise.

Good carbohydrate sources include whole grains like brown rice and bagels, fruits, and vegetables. These are in line with your usual meals and preferences.

For breakfast, you could pair a bagel with smoked salmon and cream cheese or have brown rice with your lunch. Incorporating fruits like bananas or berries as snacks will also help reach your carb goals.

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

Fat

4

/ DAY

Fats: Thumb-sized portion

Fats

Healthy fats are vital for hormone production, nutrient absorption, and overall cellular health. They also provide a concentrated source of energy.

Consider healthy fat sources like avocado, olive oil, and nuts. These not only align with your preferences but add flavor to meals.

Add avocado to your breakfast sandwich or drizzle olive oil on your roasted veggies at dinner. Including a handful of nuts as a snack can also help meet your fat needs.

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: 1 egg (1 serving protein), 1 bagel with smoked salmon (2 servings carbs, 1 serving fat), and fruit (1 serving carbs).

Lunch: Grilled chicken salad with leafy greens, cucumber, and 1 cup of brown rice (2 servings protein, 2 servings carbs, 2 servings vegetables).

Dinner: 6 oz salmon (2 servings protein), 1 cup of rice (2 servings carbs), and 2 cups of roasted veggies (3 servings vegetables, 1 serving fat from olive oil).

Snacks: Yogurt (1 serving protein), a handful of nuts (1 serving fat), and popcorn (2 servings carbs).

EXAMPLE MEAL

Here's what it could look like

Vegetables

Vegetables provide essential vitamins, minerals, and fiber, aiding digestion and overall health. They are low in calories but high in nutrients, making them perfect for weight management.

Incorporate vegetables like broccoli, spinach, beets, and cucumbers into your meals, as these align with your preferences.

For lunch, add a variety of veggies to your salads or enjoy roasted vegetables with your dinner. Aim to fill half your plate with vegetables for optimal health benefits.

You should aim for 6 to 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.