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Personalized Portion Guide For

Balanced Diet for Optimal Health

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

Chicken, Fish, Tofu

/ DAY

Protein: Palm-sized portion

Protein is essential for muscle repair and growth. It plays a crucial role in hormone production and immune function. Including lean sources of protein in your diet can help maintain muscle mass and support metabolic health.

Carbs

Brown Rice, Quinoa, Sweet Potatoes

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates are the body's primary energy source. Choosing complex carbohydrates like whole grains and vegetables provides sustained energy and essential nutrients. They also aid in digestion and help maintain stable blood sugar levels.

Fat

Avocado, Olive Oil, Nuts

/ DAY

Fats: Thumb-sized portion

Healthy fats are vital for brain health and hormone production. They help absorb fat-soluble vitamins and provide energy. Incorporating sources of unsaturated fats, such as avocados and nuts, can improve heart health.

Vegetables

Spinach, Broccoli, Carrots

/ DAY

Vegetables: Fist-sized portions

Vegetables are packed with vitamins, minerals, and antioxidants. They are low in calories and high in fiber, making them an essential part of a healthy diet. Eating a variety of colorful vegetables can enhance overall health and reduce the risk of chronic diseases.

EXAMPLE MEAL

Here's what it could look like

A sample meal could include grilled chicken served with quinoa and steamed broccoli, drizzled with olive oil. This meal is rich in protein, healthy fats, and complex carbohydrates, making it a balanced option.

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.