HERE’S YOUR REPORT [FIRSTNAME]

FOR YOU TO ACHIEVE GOAL, HERE’S THE NUTRITIONAL GUIDELINES YOU SHOULD FOLLOW

2329

Calories

155

Protein

256

Carbs

76

Fat

PORTION SIZES

The hand-sized portion guide is a practical method for estimating food portions without needing a scale or measuring cups. It's based on the size of your hand, which correlates well with your body's nutritional needs because larger people generally have larger hands.

Protein

/ DAY

Protein: Palm-sized portion

Size: Thickness and diameter of your palm (not including fingers).Examples: Chicken breast, fish fillet, steak, tofu, or tempeh.Advice: Aim for 1–2 palm-sized portions per meal, depending on your goals (more for muscle gain, less for weight loss).

Carbs

/ DAY

Carbohydrates: Cupped hand-sized portion

Size: Volume of a clenched fist.Examples: Rice, pasta, potatoes, quinoa, or oats.Advice: Stick to 1 fist per meal if weight loss is your goal or 2 fists if you’re very active or need more energy.

Fat

/ DAY

Fats: Thumb-sized portion

Size: The length and width of your thumb.Examples: Olive oil, nut butter, seeds, avocado, or cheese.Advice: Be mindful of fats, as they’re calorie-dense. Add more if you’re trying to gain weight or reduce slightly for weight loss.

Vegetables

/ DAY

Vegetables: Fist-sized portions

Size: hand squeezed into a first
Examples: Leafy greens, broccoli, carrots, bell peppers, or zucchini.Advice: Focus on non-starchy vegetables for this portion and fill your plate generously. Aim for a variety of colors for better nutrition.

EXAMPLE MEAL PLANS

Here's 3 full days of eating that you can use as an example

## Day 1: Total Calories - 2324 Kcal ### Breakfast: 590 calories - **Ingredients:** - Oatmeal: 1 cup (cooked) - Almonds: 1 oz - Blueberries: 1/2 cup - Greek yogurt (plain, non-fat): 1 cup - **Preparation:** Cook the oatmeal as per package instructions. Top with blueberries, almonds, and a scoop of Greek yogurt. ### Lunch: 600 calories - **Ingredients:** - Grilled chicken breast: 6 oz - Quinoa: 1/2 cup (cooked) - Spinach: 1 cup (cooked) - Olive oil: 1 tbsp - **Preparation:** Grill the chicken breast until cooked through. Serve with cooked quinoa, sautéed spinach drizzled with olive oil. ### Dinner: 740 calories - **Ingredients:** - Salmon fillet: 6 oz - Sweet potato: 1 medium (baked) - Broccoli: 1 cup (steamed) - Butter: 1 tbsp - **Preparation:** Bake the salmon and sweet potato in the oven. Steam the broccoli and toss with butter before serving. ### Snack: 394 calories - **Ingredients:** - Cottage cheese (low-fat): 1 cup - Sliced strawberries: 1 cup - Honey: 1 tbsp - **Preparation:** Mix cottage cheese with sliced strawberries and drizzle honey on top. --- ## Day 2: Total Calories - 2331 Kcal ### Breakfast: 590 calories - **Ingredients:** - Whole grain toast: 2 slices - Avocado: 1 medium - Eggs: 3 large (scrambled) - **Preparation:** Toast the bread, mash the avocado on top, and serve with scrambled eggs. ### Lunch: 620 calories - **Ingredients:** - Turkey breast: 6 oz (sliced) - Whole grain wrap: 1 large - Mixed greens: 1 cup - Hummus: 3 tbsp - **Preparation:** Spread hummus on the wrap, layer turkey and mixed greens, then roll up. ### Dinner: 730 calories - **Ingredients:** - Beef sirloin: 6 oz (grilled) - Brown rice: 1 cup (cooked) - Asparagus: 1 cup (roasted) - Olive oil: 1 tbsp - **Preparation:** Grill the beef sirloin and roast asparagus with olive oil. Serve with brown rice. ### Snack: 391 calories - **Ingredients:** - Protein shake: 1 serving (with water or almond milk) - Banana: 1 medium - Peanut butter: 1 tbsp - **Preparation:** Blend protein powder with water or almond milk, and serve with a banana and peanut butter. --- ## Day 3: Total Calories - 2326 Kcal ### Breakfast: 600 calories - **Ingredients:** - Smoothie (spinach, banana, protein powder, almond milk): 1 large - Chia seeds: 2 tbsp - **Preparation:** Blend spinach, banana, protein powder, and almond milk until smooth. Stir in chia seeds. ### Lunch: 610 calories - **Ingredients:** - Shrimp: 6 oz (cooked) - Couscous: 1 cup (cooked) - Zucchini: 1 cup (sautéed) - Olive oil: 1 tbsp - **Preparation:** Sauté zucchini in olive oil. Serve with cooked shrimp and couscous. ### Dinner: 740 calories - **Ingredients:** - Grilled chicken thigh: 6 oz - Mashed potatoes: 1 cup - Green beans: 1 cup (steamed) - Butter: 1 tbsp - **Preparation:** Grill the chicken thigh and serve with mashed potatoes and steamed green beans tossed with butter. ### Snack: 376 calories - **Ingredients:** - Almond butter: 2 tbsp - Apple: 1 medium - Dark chocolate: 1 oz - **Preparation:** Slice the apple and serve with almond butter and a piece of dark chocolate.
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