Hand Portion Guide

Your hand makes for a portable measuring tool when traveling, out to eat or when you don’t feel like using a food scale.

This is an essential skill whether you have a body composition goal or not.

If body composition is a priority for you, use this as your primary measurement tool away from low phases.

In the 1-2 weeks before, during a low phase, and 1-2 weeks after, you can use this in combination with a food scale and tracker app to feel confident in knowing how much you’re eating.

1 Palm= 15-25g of protein

AKA 3-4oz (80-110g) cooked meat/tofu, 2-3 eggs, 1 cup greek yogurt

1 Fist = 1 Cup of non-starchy vegetables

AKA spinach, carrots, mushrooms, bell peppers, tomatoes, snap peas, etc.

1 Handful (without stretching your fingers out) = 20-30g of carbs

AKA .5-.75 cups (80-120g) cooked rice or lentils, 1 piece fruit, .5-.75 cups (130-200g) cooked potatoes

1 Thumb = 7-15g of fat

AKA 1 tablespoon butter or nut butter, nuts, seeds, most cheeses