Skip Nav

How to Portion Meals

This Cheat Sheet Shows You How to Portion Your Meals Without a Scale

A post shared by Hamaad B. (@iqphysique96) on

It's no surprise that weight-loss requires burning more calories than you consume. But using a food scale or logging every meal isn't a realistic way to keep track of your caloric intake — at least not consistently. Instead, online coach Hamaad B. recommends using a simpler method to measure out portion sizes: using your hands for scale.

As shown above, you can portion out your protein to one to two palms and your veggies to one to two fistfuls. A thumb of healthy fats (like almonds) would be sufficient, also. The key here is consistency. If you're a larger man, Hamaad says to choose on the higher end of the portion ranges. If you're a smaller female, opt for the lower end.

"For example, every meal, I may eat two palms of a protein source, one fist of veggies, two handfuls of carbs, one thumb of fat, and maybe a fruit," he wrote in his caption.


He also shared that he adjusts his portions when he hits a plateau, in which case, he'll reduce his meals to one handful of carbs instead of two. As long as you use the same method every day, you should see results!

Latest Fitness
All the Latest From Ryan Reynolds