Building your plates: the method without scales

The hand-portion method

Your hand is proportional to your body: it is a personalised measuring tool that is always available.

Macronutrient	Portion	Equivalent to
Protein	1 palm, thickness included	20 to 30 g of protein
Vegetables	1 fist	about 80 to 100 g
Carbohydrate	1 cupped hand, cooked	30 to 40 g of carbohydrate
Fat	1 thumb	8 to 12 g of fat

A typical fat-loss meal. Women: one palm of protein, two fists of vegetables, one cupped hand of starch, one thumb of fat. Men: two palms, two fists, one to two cupped hands, one to two thumbs.

Three meals built this way put most people in a moderate deficit with no calculation at all.