Once you have your allotted portions for each (protein, carbs, veggies, and fat), you’ll need to create a meal plan that works for your taste buds and schedule. Follow these steps accordingly:

Decide how many meals (and snacks) you want to eat per day and break up your meals accordingly (I’ll provide a blank doc and example) – doing it this way will allow you to work your meals into your busy schedule and allow for other dieting styles such as intermittent fasting.

It’s important that you consume all your hand portions each day, you can do this in one of two ways:​

1. Consistency at every meal – total up each allotted portion and divide by the amount of meals/snack you want to eat each day.
   Example:

   • 6 Palms of Protein per Day, eating 3 Meals = 2 Servings/meal

   • 12 Fists of Veggies per Day, eating 4 Meals = 3 Servings/meal.
      

2. Eat Intuitively – listen to your body and its’ hunger cues. Maybe you prefer a light snack in the morning (piece of fruit), but otherwise prefer to have a larger meal in the evening. That’s 100% okay! This meal plan is supposed to be personalized for YOU and YOUR PREFERENCES!
   Example:

   • You need 6 Palms of Protein per Day, you want to eat 4 times per day (3 Meals, 1 Snack)

     • You could have 1 Palm of Protein for Breakfast, 0 Palm for a snack, 2 Palms for Lunch, and 3 Palms for Dinner (1+0+2+3 = 6).

Again, the important thing is that you consume all your hand portions each day.

Using the chart below you can choose either of the methods above to reach your allotted portions.

*Note – Regarding Alcohol Consumption

I will never tell you or any client that they are not able to have a drink (trust me– I’m from Wisconsin, I understand). Just treat is like anything else, use it in moderation.

If tracking your portions:

Wine, Beer and Spirits = 1 Serving of Carbs OR Fat.​

Mixed Drinks and High ABV Beer = 2 Servings of Carbs OR Fats, or 1 each.