Table of Contents
Overview #
No scales? No problem. The Visual Portion Guide helps you estimate the right amount of food using your hands — so you can stay consistent with your goals, wherever you are.
Protein #
Use: 1 palm = 1 portion
- Aim for 1–2 palms per meal
- Examples: chicken, eggs, tofu, yoghurt, fish
- Supports: muscle repair, fullness, recovery
Vegetables #
Use: 1 fist = 1 portion
- Aim for 1–2 fists per meal
- Examples: spinach, broccoli, peppers, carrots
- Supports: digestion, fibre, vitamins, satiety
Carbohydrates #
Use: 1 cupped hand = 1 portion
- Aim for 1–2 cupped hands depending on goal and activity
- Examples: rice, oats, fruit, pasta, potatoes
- Supports: energy, training fuel, recovery
Fats #
Use: 1 thumb = 1 portion
- Aim for 1–2 thumbs per meal
- Examples: olive oil, avocado, nut butter, seeds
- Supports: hormones, brain health, long-term energy
How to Adjust Based on Your Goal
| Goal | Quick Guide |
|---|---|
| Fat Loss | More veg, moderate Protein, lower carbs/fats |
| Muscle Gain | More Protein and carbs, moderate fats |
| Maintenance | Balanced across all portions |
| Active Days | Slightly increase carbs and Protein |
Keep It Flexible #
This isn’t about perfection — it’s about staying consistent without overthinking. If you use your hands to guide your portions, you’ll stay on track with far less stress.
