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Personalized Portion Guide For

Hydration and Nutrition

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

Fish, Quinoa, Edamame

/ DAY

Protein: Palm-sized portion

Protein is vital for maintaining muscle mass and supporting recovery after exercise. It is important to include a variety of protein sources in your diet for optimal health.

Carbs

Millet, Couscous, Fruits

/ DAY

Carbohydrates: Cupped hand-sized portion

Carbohydrates are essential for providing energy. Choosing whole food sources can help maintain energy levels throughout the day and support physical activity.

Fat

Walnuts, Avocado Oil, Almonds

/ DAY

Fats: Thumb-sized portion

Healthy fats are crucial for brain health and hormone production. They also help with the absorption of fat-soluble vitamins, making them an important part of your diet.

Vegetables

Arugula, Radishes, Eggplant

/ DAY

Vegetables: Fist-sized portions

Eating a variety of vegetables can provide essential nutrients and antioxidants. They are low in calories and high in fiber, which can aid in digestion and weight management.

EXAMPLE MEAL

Here's what it could look like

A refreshing meal could be a salad with grilled fish, mixed greens, and a lemon vinaigrette. This meal is hydrating and packed with nutrients.

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.