Plate math made simple!
Now that you’ve purged the hyper-processed impostors from your kitchen and loaded up on the good stuff—colorful veggies, fresh fruit, real-deal protein, and healthy fats—what actually goes on your plate?
Let’s build the “ultimate” lunch, for example, piece by piece.
Imagine dividing your lunch plate into four quick zones. You’ve got a heavy dose of colorful veggies, a good portion of lean protein, a spot for carbs, and a small kick of healthy fats.
Simple, right?
But since a "plate" means something different to everyone, how do you know what's right for you? Skip the kitchen scale—we've got a much better pair of tools built right in. (Yep, your hands!)
The real beauty of using your hands is that they're uniquely yours. They go everywhere with you and naturally match your body's frame, making portioning feel effortless.
1-2 palms of protein-dense food
1-2 fists of non-starchy vegetables
1-2 cupped handfuls of carb-dense food
1-2 thumbs of fat-dense food.
A helpful starting baseline to keep in mind:
- For women: Aim for 1 portion per meal to start.
- For men: Aim for 2 portions.
Keep in mind, this is just a gentle jumping-off point! The real goal is learning to listen to your hunger and energy levels, which we’ll chat about in just a moment.
Enjoy your balanced meal!
