Building on the foundation we shared earlier for healthy habits, let’s take a closer look at how to create balanced meals that support your goals using the Precision Nutrition system.
Rather than counting calories or tracking every bite, Precision Nutrition simplifies portion sizes by using your hand as a guide. It’s easy, practical, and adaptable to your unique needs.
How to Portion Your Macros for Proper Nutrition
1. Protein: For Strength and Recovery
Portion: Aim for 1–2 palm-sized portions of protein-dense foods per meal.
Examples: Chicken breast, fish, lean beef, tofu, eggs, or Greek yogurt.
Why: Protein helps repair and build muscle, supports your immune system, and keeps you feeling fuller longer.
2. Vegetables: For Vital Nutrients and Fiber
Portion: Include 1–2 fist-sized portions of vegetables per meal.
Examples: Broccoli, spinach, bell peppers, carrots, or mixed greens.
Why: Vegetables are rich in fiber, vitamins, and minerals, which support digestion and overall health.
3. Carbohydrates: For Energy
Portion: Add 1–2 cupped handfuls of carbohydrate-dense foods per meal, depending on your activity level.
Examples: Sweet potatoes, rice, quinoa, oats, or fruit.
Why: Carbs provide the energy you need for workouts, recovery, and daily activities.
4. Healthy Fats: For Brain and Body Health
Portion: Incorporate 1–2 thumb-sized portions of fats per meal.
Examples: Avocado, nuts, seeds, olive oil, or nut butter.
Why: Fats help regulate hormones, enhance brain function, and keep you satisfied.
Adjusting for Your Goals
Weight Loss: Stick to the lower end of these portion ranges and prioritize vegetables.
Muscle Gain: Lean toward the higher end of portions, especially for protein and carbs.
Maintenance: Balance your portions according to your hunger, activity level, and progress.
A Sample Plate
Here’s how a typical meal might look:
Protein (1 palm): Grilled chicken breast
Vegetables (2 fists): Steamed broccoli and roasted carrots
Carbs (1 cupped hand): Quinoa
Healthy Fats (1 thumb): Olive oil drizzle on veggies
Tips for Success
Listen to Your Body: Adjust portions based on your hunger, energy, and results.
Practice Meal Balance: Aim for a mix of all four macros at most meals.
Stay Flexible: Hand portions scale with your body size, so this system works for everyone!
If you have questions or need personalized guidance, our team is here to help. Use the link to contact us.
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