Whether you are eating out or meal prepping at home, this portion control guide is a simple and practical way to create balanced meals and build healthy eating habits.
For each day:
- Choose organic, grass-fed, non-GMO, locally-sourced, minimally-processed ingredients whenever possible
- Fruits: 2 cupped hand sized portions a day
- Eat your biggest meal of the day after workout
- Break up with sugary beverages
- Eat until you are 70-80% full
- Start your meal by eating half of the veggies> then protein + more veggies > finishing it with carbs
For each meal, you may need (based on your activity level, goals, etc):
7. Non-starchy veggies: 50% of your plate (> 2 fist sized portions)
8. Protein: 20% of your plate ( 1 palm sized portion meat/ fatty fish or 1 hand sized portion lean fish/tofu/legumes)
- Limit red meat, processed meats (ex. Bacon, hot dogs, ham)
9. Carbohydrates: 20% of your plate (1-2 cupped hand sized portions)
- Choose starchy veggies or whole grains
- To shred/lose weight: Choose more starchy veggies over whole grains (1 cupped hand sized portion)
- To build/gain muscle: 40% Carbs (2 cupped hand sized portions); 40% Protein ; 20% Fats ( 2 thumb sized portions)
10. Healthy fats: 10% of your plate (1-2 thumb sized portions)
