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Personalized Portion Guide For

Understanding Macronutrients

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

Eggs, Lentils, Greek Yogurt

/ DAY

Protein: Palm-sized portion

Proteins are made up of amino acids, which are the building blocks of the body. They are crucial for repairing tissues and making enzymes and hormones. Including a variety of protein sources can enhance your diet.

Carbs

Oats, Whole Wheat Bread, Fruits

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates are categorized into simple and complex types. Complex carbs provide longer-lasting energy and are found in whole foods. They are essential for fueling physical activity and brain function.

Fat

Coconut Oil, Seeds, Dark Chocolate

/ DAY

Fats: Thumb-sized portion

Fats are often misunderstood, but they are necessary for many bodily functions. They provide energy, support cell growth, and protect organs. Choosing the right types of fats is key to a healthy diet.

Vegetables

Kale, Bell Peppers, Zucchini

/ DAY

Vegetables: Fist-sized portions

Incorporating a wide range of vegetables into your meals can provide essential nutrients and fiber. They are low in calories and can help with weight management while promoting overall health.

EXAMPLE MEAL

Here's what it could look like

A nutritious meal example could be a vegetable stir-fry with tofu, served over brown rice. This dish is rich in protein, fiber, and healthy fats, making it a well-rounded choice.

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.