THE HAND PLANUse This Guide Below To Help Portion Your Meals

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Helpful hints on pg. 4!2

Helpful hints on pg. 4!3

HELPFUL HINTSRECOMMENDED PORTION SIZES

1 palm of protein = 3 - 4 oz.1 palm at each meal

1 fist of veggies = 1 cup1 fist at each meal

1 cupped handful carbs = 1/2 cup1 cupped hand at most meals

1 thumb of fat = 1 Tbs.1 entire thumb at most meals

1 palm of protein = 4 oz.2 palms at each meal

1 fist of veggies = 1 cup2 fists at each meal

1 cupped handful of carbs = 2/3 cup2 cupped hands at most meals

1 thumb of fat = 1 Tbs.2 entire thumbs at most meals

4 - 6 portions per day

6 - 8 portions per day

MEN:

WOMEN:

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FOR ACTIVE MEN AND WOMAN

THE HAND PLAN

HOW TO HANDLE THE MORE CHALLENGING FOOD ITEMS

These are approximations, the true guide is the size of YOUR own personal hand.

Keep it simple!

Assume that most foods are a mix of protein, veggies, carbs and fats (mixed macronutrients).

Whichever macronutrient the food has the most of, is where it counts.

Each food fits into one category.

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SOME FOOD ITEMS CAN JUST BE A CHALLENGE...

HOW TO HANDLE LIQUIDS

They are typically an even mix of protein and carbs.Fat level can vary depending on whole, 2%, 1%, skim etc...

What fat level do you usually consume?Example: whole milk products will be considered a “thumb” of fat.

If you choose the lower fat varieties, it would be considered a carb portion.This plan takes into account that there will be ancillaryquantities of other macronutruents.

Most importantly, pick one approach and be consistent.

They tend to provide a mix of macros, depending on the source.Classification will depend on whether it is sweetened or unsweetened.Unsweetened nut milks, i.e. almond milk, don’t count at all.It contains approximately 30-40 calories in a whole cup.Sweetened almond milk would be best categorized asa cupped handful of carbs.Again, the key is to pick an approach and follow it consistently

12 oz. can of soda is the equivalent to a cupped handful of carbs.

SODA

NUT MILK’S, SIMILAR TO COW’S MILK

COW’S MILK AND YOGURT

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A general guideline: 2 eggs = 1 palm of protein. 4 egg whites = 1 palm of protein.This will change based on the size of your hand.

1 slice of cheese (1 oz.) = 1 thumb1 Tbs. of peanut butter = 1 thumb1 Tbs. butter = 1 thumb1 Tbs. olive oil = 1 thumb1 Tbs. flax seed = 1 thumbEveryone’s hands are different, this is a guideline.

Alcohol is typically a category by itself.

Most of the calories come from it’s alcohol content (7kcal/g),not its carb content. This pertains to most alcohol.

If needed, it can go in the carb category, but again,pick an approach and follow it consistently!

EGGS

FATS

ALCOHOL

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This can get tricky!

“Eyeballing” your food is what works best here. Use your best “guestimation”!

Ultimately, the general goal is to have protein, vegetables,quality carbs and a healthy fat at each meal.This may be easy when preparing your own food, but can bea challenge when eating out.

“GUESTIMATE” THE BEST YOU CAN!ALWAYS rely on eating slowly, being mindful and eat untilsatisfied, not stuffed.

Often mixed meals have plenty of protein, carbs and fats,but are a bit lower in veggies.

Adding a veggie on the side can be very helpful andalways a great “go to” plan.

Legumes and lentils fit into both protein and carbs categories.How “should” legumes be counted?It depends on the meal itself and/or your eating style.

If you are a plant-based/vegan then you’ll probably countlegumes or lentils as your protein source.

This will most likely be the protein-dense food that youare consuming.Legumes can count as both under certain conditions.

MIXED-FOOD MEALS

LEGUMES: IS IT A PROTEIN OR A CARB?

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Think of it this way!Choose the most protein-rich food as the protein source(assuming there is one), and then slot the other items from there.

Examples:1. Chicken with beans, broccoli and olive oil.2. Beans with rice, broccoli and olive oil.3. Beans x2 with broccoli and olive oil.4. Rice with broccoli and olive oil.5. Beans with broccoli and olive oil.

Example 1, the chicken is the protein (most protein-rich), thebeans are the carbs and the other two are veggies and fat.

Example 2, the beans are the protein (in this case the mostprotein-rich), the rice is the carbs and the other two are veggies and fat.

Example 3, one serving of beans would count as protein andthe other as carbs. It gets more difficult in these scenarios asit’s less then the first 2 examples.

Example 4, there isn’t a protein-rich food.

Example 5, it would depend on the eater. Omnivore? Count the beans as a carb. Plant-based? Count the beans as a protein.

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OTHER NOTES

Dry carbs tend to double in size when cooked.

1/4 cup of dry oats (25g) = 1/2 cup cooked1/4 cup of dry rice (50g) = 1/2 cup cooked

1/2 cup of dry whole wheat fusilli pasta (40g) = 1 cup cooked

This is helpful to know when it’s difficult to use your handto measure a cooked food.

EXAMPLES

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PROTEIN POWDER

2 scoops protein powder = 2 palms of protein