Hand Portions

1. Guide to Hand Portions

  • Go to the calculator above

  • Fill in your information

  • Download your guide!

2. Plan Your Meals

  • Breakfast Example: Eggs, a handful of spinach, and half a sweet potato.

  • Lunch Example: Ground beef, white rice, and roasted veggies.

  • Dinner Example: Grilled chicken, steamed broccoli, and olive oil-drizzled squash.

3. Portions

Don't stress over portions. There are only 5 rules to follow.

  1. Eat when you're hungry

  2. Don't eat when you're hungry

  3. Don't stuff yourself

  4. Don't starve yourself

  5. Eat Like an Adult :)

4. Remember to Follow The Plan

  • If you miss a meal or workout, get back on track at your next opportunity.

  • Focus on hitting your targets 80% of the time—small wins add up