Portion Control keeps meals aligned with your targets without weighing every ingredient. It works when speed matters and precision can be approximate, but it still needs a consistent frame so hand estimates do not quietly drift larger every week.
01Hand guide
| Food | Portion | Approximate use |
|---|
| Protein | Palm | 20–30 g protein for many foods |
| Carbs | Cupped hand | 20–30 g carbs for many cooked grains |
| Fats | Thumb | 10–15 g fat |
| Veggies | Fist | High volume, low calories |
02Visual and gram controls for target foods
| Target food | Visual rule | Gram checkpoint |
|---|
| Protein | palm shape, visible thickness cue | 120 to 150 g cooked for lean items |
| Starch | cupped unit with side checks | 40 to 80 g cooked per cupped hand |
| Added fats | thumb and thumb-tip comparison | 10 to 15 g for most meals |
03Trigger-response logic
| Trigger signal | Response |
|---|
| Hunger surges after lunch | add one additional vegetable volume block |
| Energy crash at dusk | shift carbs slightly to earlier slots |
| Repeated overage in one food class | hold that class and rebalance next meal |
04Reset protocol for drift
| Condition | Reset rule |
|---|
| 3 days with repeated drift | use food scales for that meal class |
| Missed measurements for 5 days | return to one fixed serving template |
| Stress or travel | keep one safety anchor meal with fixed portions |
Use scales when precision matters, hand estimates when speed is needed.
