HERE’S YOUR REPORT [FIRSTNAME]

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

2438

Calories

155

Protein

227

Carbs

101

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

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Day 1: Total Calories - 2315

Breakfast: 550 calories

  • Ingredients:
  • Scrambled eggs: 3 large
  • Spinach: 1 cup
  • Whole grain toast: 2 slices
  • Avocado: 1/2 medium

Preparation: Scramble the eggs with spinach until cooked. Serve on whole grain toast topped with sliced avocado.

Lunch: 600 calories

  • Ingredients:
  • Grilled chicken breast: 6 oz
  • Quinoa: 1 cup cooked
  • Mixed greens: 2 cups
  • Olive oil: 1 tbsp

Preparation: Grill the chicken breast and serve over a bed of mixed greens with quinoa and drizzle with olive oil.

Dinner: 700 calories

  • Ingredients:
  • Salmon fillet: 6 oz
  • Brown rice: 1 cup cooked
  • Steamed broccoli: 1 cup
  • Olive oil: 1 tbsp

Preparation: Bake the salmon and serve with brown rice and steamed broccoli drizzled with olive oil.

Snack: 465 calories

  • Ingredients:
  • Cottage cheese: 1 cup
  • Almonds: 1/4 cup
  • Berries: 1 cup

Preparation: Mix cottage cheese with berries and top with almonds.

Day 2: Total Calories - 2335

Breakfast: 540 calories

  • Ingredients:
  • Oatmeal: 1 cup cooked
  • Peanut butter: 2 tbsp
  • Banana: 1 medium

Preparation: Prepare oatmeal and stir in peanut butter. Top with sliced banana.

Lunch: 620 calories

  • Ingredients:
  • Turkey breast: 6 oz
  • Whole grain pita: 1 large
  • Lettuce: 1 cup
  • Hummus: 3 tbsp

Preparation: Fill pita with turkey, lettuce, and hummus.

Dinner: 720 calories

  • Ingredients:
  • Lean beef: 6 oz
  • Sweet potato: 1 large
  • Green beans: 1 cup
  • Butter: 1 tbsp

Preparation: Grill beef and serve with baked sweet potato topped with butter and steamed green beans.

Snack: 455 calories

  • Ingredients:
  • Greek yogurt: 1 cup
  • Honey: 1 tbsp
  • Granola: 1/4 cup

Preparation: Mix Greek yogurt with honey and top with granola.

Day 3: Total Calories - 2340

Breakfast: 600 calories

  • Ingredients:
  • Chia seeds: 1/4 cup
  • Almond milk: 1 cup
  • Maple syrup: 1 tbsp
  • Mixed berries: 1 cup

Preparation: Mix chia seeds with almond milk and let sit overnight. Serve topped with berries and maple syrup.

Lunch: 590 calories

  • Ingredients:
  • Grilled shrimp: 6 oz
  • Brown rice: 1 cup cooked
  • Asparagus: 1 cup
  • Olive oil: 1 tbsp

Preparation: Grill shrimp and serve with brown rice and sautéed asparagus drizzled with olive oil.

Dinner: 730 calories

  • Ingredients:
  • Pork tenderloin: 6 oz
  • Mashed potatoes: 1 cup
  • Carrots: 1 cup
  • Butter: 1 tbsp

Preparation: Roast pork tenderloin and serve with mashed potatoes topped with butter and steamed carrots.

Snack: 420 calories

  • Ingredients:
  • Protein shake: 1 serving
  • Almonds: 1/4 cup

Preparation: Blend protein powder with water or milk and serve with almonds.

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