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Personalized Portion Guide For

Nutritional Supplements Overview

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

Protein Powder, Beef, Chickpeas

/ DAY

Protein: Palm-sized portion

Supplements can help meet protein needs, especially for those with higher requirements. They can be a convenient option for busy lifestyles or post-workout recovery.

Carbs

Rice Cakes, Granola, Dried Fruits

/ DAY

Carbohydrates: Cupped hand-sized portion

While whole foods should be the primary source of carbohydrates, supplements can provide quick energy when needed. It's important to choose high-quality options.

Fat

Chia Seeds, Ghee, Hazelnuts

/ DAY

Fats: Thumb-sized portion

Fat supplements can provide essential fatty acids that may be lacking in the diet. They can support heart health and overall well-being when used appropriately.

Vegetables

Spinach, Mushrooms, Peas

/ DAY

Vegetables: Fist-sized portions

Vegetable-based supplements can enhance nutrient intake, especially for those who may not consume enough vegetables. They can be a useful addition to a balanced diet.

EXAMPLE MEAL

Here's what it could look like

A meal example could be a chickpea salad with spinach, topped with a tahini dressing. This dish is rich in protein, healthy fats, and fiber.

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.