Close
Home
Our Work
Pricing
Testimonials
Blog
About Us
Services
Contact
FAQ
Connect with us:

Personalized Portion Guide For

Meal Planning for Success

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

Turkey, Tempeh, Cottage Cheese

/ DAY

Protein: Palm-sized portion

Incorporating protein into every meal can help keep you full and satisfied. It is important for maintaining muscle mass, especially when combined with regular exercise.

Carbs

Barley, Whole Grain Pasta, Potatoes

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates should be chosen wisely, focusing on whole grains and fiber-rich options. They provide energy and are essential for optimal brain function and physical performance.

Fat

Flaxseed Oil, Peanut Butter, Cheese

/ DAY

Fats: Thumb-sized portion

Including healthy fats in your diet can improve heart health and support brain function. They are also important for hormone regulation and can help you feel full longer.

Vegetables

Cauliflower, Asparagus, Beets

/ DAY

Vegetables: Fist-sized portions

Vegetables should be a staple in every meal. They provide essential vitamins and minerals while being low in calories. Aim for a variety of colors to maximize nutrient intake.

EXAMPLE MEAL

Here's what it could look like

An example meal could be a turkey and vegetable casserole made with whole grain pasta. This dish is balanced with protein, healthy carbs, and plenty of vegetables.

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.