Universal Portion Control Plan

1. Build every plate with the “4-Part Method”

Half plate: Vegetables or fruit

Good for fiber, fullness, digestion and steady energy.

Quarter plate: Lean protein

Chicken, fish, eggs, tofu, beans, lentils, Greek yogurt, cottage cheese.

Quarter plate: Smart carbs

Whole grains, potatoes, sweet potatoes, oats, quinoa, brown rice, whole-grain pasta.

Side/Topper (small): Healthy fats

A small drizzle of olive oil, a few nuts, seeds, avocado, or cheese.

2. Protein: “Palm Rule”

Your protein serving should roughly match:

Your palm in length and width (1 palm for women, 1–2 palms for men).

Helps you stay full and manage cravings.

3. Carbs: “Cupped Hand Rule”

Carbs should fit in one cupped hand (1 for women, 1–2 for men).

Keeps energy steady without spikes.

4. Veggies: “Unlimited Non-Starchy”

Leafy greens, mixed vegetables, cucumbers, peppers, etc.

Eat as much as you want because they’re high in volume and low in calories.

5. Fats: “Thumb Rule”

Healthy fats are dense. Stick to one thumb-size portion per meal (1–2 thumbs for men).

6. Snack Portions

A snack should feel like half a meal, not a mini-meal.

Choose one:

• Protein + fruit

• Protein + small healthy fat

• Protein bar (150–200 calories)

• Greek yogurt, cottage cheese, eggs, tuna pack, nuts in small handful

7. Drink Before You Eat

Drink a glass of water 5–10 minutes before your meal.

This reduces overeating and helps you slow down.

8. “Slow 10-Minute Rule”

Eat half your plate, pause for 10 minutes.

If you’re still hungry, finish the rest.

This prevents autopilot eating.

9. Nighttime Portions

Evening meals tend to get larger. 

Keep dinners balanced:

• More veggies

• Steady protein

• Smaller carb portion

Helps digestion and sleep.

10. Weekly Flex Rule

Enjoy one or two relaxed meals each week without guilt.

This keeps you consistent long term.