Lessons
Forget the food scale. Your hand is perfectly calibrated for your body — and it goes everywhere you do.
Daily Targets to Aim For (No App Required)
Protein: 3–4 palm-sized servings across the day (~113–120g)
Carbs (Regular Days): 3–4 cupped hands (~150–160g net)
Carbs (Low Carb Days): 1–2 cupped hands (~50g net)
Fats: 3–4 thumbs across the day (~50–53g)
Veggies: At least 2 fist-sized servings
Water: 80–90 oz
Fiber: Build it in naturally through veggies, legumes, and whole food carbs
Quick Tip: Protein First, Always
If you do nothing else, make sure you're getting protein at every meal. Protein is the anchor. Hit your protein, and everything else falls into place more easily. Think: what is my protein source at this meal? Then build around it.