Hand Portioning - The easy way to track food intake

Hand Portioning - The easy way to track food intake

Hand portioning is one of the best ways to eat a range of food in an amount relative to your body. It is quick & easy to use and something doesn't require anything you don't already have at you disposal. 

What is hand portioning

Hand portioning is a method which uses different parts of your hand to portion out your protein, carbohydrate & fats for each meal.

Why should I use it?

  • It helps you know exactly how much food to eat

  • what a meal should look like

  • which foods to eat for body composition, muscle building and fat loss.

  • unlike counting kcals, it is a quick easy to use method that you always have available to you

 How do i use it:

 Measuring Protein
  • 1 Palm, Cooked
  • 20-30g In Macros
  • 100g Cooked Meat / 125g Yoghurt / 2 Eggs
  • 1 Cupped Hand, Cooked
  • 20-30g In Macros
  • 100g Cooked Pasta / 125g Cooked Rice/Grains
  • 1 Thumb
  • 8-15g In Macros
  • 1 Tbsp Butter / 15g Of Nut Butter
  • 1 First
  • 2-3g In Fibre
  • 120g Of Green Veg / 85g Of Fruit


In conclusion, hand portioning is a straightforward and effective method for managing food intake. By using your hand as a guide for portion sizes of protein, carbohydrates, fats, and vegetables, you can easily achieve balanced meals without the need for calorie counting. This approach promotes intuitive eating and supports various health goals, making it a practical and sustainable dietary strategy for everyone.