HERE’S YOUR REPORT [FIRSTNAME]
FOR YOU TO ACHIEVE GOAL, HERE’S THE NUTRITIONAL GUIDELINES YOU SHOULD FOLLOW
Calories
30
Protein
40
Carbs
10
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: 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).
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.
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: 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
Post-Workout: Protein Smoothie
This protein smoothie is perfect after a workout. It includes protein powder, a banana, almond milk, and a tablespoon of peanut butter. Blend it all together for a nutritious drink that aids recovery.
Nutritional Information
- Kcals: 350
- Protein: 30g
- Carbs: 40g
- Fat: 10g