How much food should be on your plate?


That’s the most frequent question I get! What should I eat every day? What do you mean by hand size portion? What are the good carbs? What is the best types of protein? How many times can I drink my protein shake a day?


Well, I hope this article help you guys understand a little bit about all this!




  • You need a good balance of proteins, veggies, good carbs and healthy fats on your plate.


  • Most of your foods should be coming from fresh wholefoods, which means: food that has been processed or refined AS LITTLE AS POSSIBLE and is free from additives or other artificial substances.


  • Portions should meet your health and body composition goals! On average, you should be using the hand size guide for measuring your food!


Great! Now let’s talk about each one of these separately!


Firstly, I want to talk about FOOD SOURCE:


I will make it very simple.. EAT AS NATURALLY AS YOU CAN. Vegetables, salad, legumes, fresh meats, wholegrains, fruits.


Now what are the Good carbs and Bad carbs?


I will briefly explain my point of view and it may be different from other people’s, but this is what I believe and have experienced.


So.. the good ones are the natural ones – sweet potatoes, pumpkin, lentils, beans, wholegrain bread, fruit, brown rice, quinoa, vegetables and grains. Anything natural and real!


The “bad” ones are the ones we humans created – processed carbs, such as, pastries, pasta, bread, anything that contains flour or sugar and you cannot find in nature.


Now, I don’t like using the term “bad” carbs because what is bad is not the actual food, but the quantities we eat. Do you want to eat some pasta? That’s fine! as long as you eat your hand-sized portion it won’t kill you, or make you fat straight away! The problem is, a lot of people go overboard.


Of course, your body has a way of processing and using the “good” carbs better and faster. You can also eat a little bit more of them as they have fewer calories! Buuut, that doesn’t mean you can eat all the good carbs you want either.


So again, be aware of your portion sizes. Carbs are actually really good for you, like REALLY good. We need them! You need to be mindful of what carbs and how much, and how often you can have them. But I truly believe that you can have both of them. It all depends on your goals, how fast you want to get them and how you feel about it.


The same principle applies to fats and protein. Anything that is too much is not healthy, even the “healthy” ones.




Again, everything natural.


Protein shakes are good, easy and efficient, but they are still processed, so i would never have more than 2 protein shakes a day.


When I talk about protein and veggies, people automatically think that I’m talking about the boring “chicken and broccoli”.


But guy.. there are SO MANY healthy choices out there besides chicken and broccoli. Plus, your body needs variety, different micronutrients and vitamins from different sources, so I would definitely recommend mixing things up.


Bellow there is a list of the macros you need on your plate. You can and SHOULD vary them on a daily basis.

  • Pick 1 item from the Protein list
  • 1 Item from the Carbs list
  • 1 item from the Veggies list
  • 1 item from the Fats list.


Beef Quinoa Olive oil Cauliflower
Pork Red rice Coconut oil Zucchini
White Fish Brown rice Sesame oil Cucumber
Tuna Potato Avocado Tomatoes
Salmon Sweet Potato Seeds Bell peppers
Prawns Pumpkin Nuts Carrots
Scallops Couscous Nut butters Brussel sprouts
Mince Lentils Olives Kale
Chicken Beans Chia seeds Broccoli
Eggs Peas Butter Spinach
Tofu Wholegrain pasta Egg yolks Cabbage
Tempe Wholegrain bread Red meat Bok choi
Lentils Sourdough bread Salmon Green beans
Beans Oats Eggplant
Yogurt Fruits Artichokes
Cottage cheese Beetroot
Milk Mushrooms
Protein powder (max twice a day – preferably after your workout) Sprouted beans and seeds

Once you’ve decided which ones you want to use from each list, measure your portion by using the hand sized guide.




The hand size guide is a pretty simple way and less stressful than counting every single little calorie you are about to have.


This is how you can measure your portion:


nutri photo1



Usually active men perform best with 6-8 meals per day (2300-3000 kcal), and active woman perform best with 4-6 meals a day (1500-2100kcal), BUT everyone is different and has different needs, so you need to adjust the size of your portions according to YOUR needs.


If you have a bigger body structure, or you aren’t feeling satisfied after your meals. Or you eat less meals a day, or you do heaps of exercise, or you are trying to gain muscle and haven’t been gaining any muscle mass yet. Than you can start increasing a little bit of your fat and carbs in a few meals a day. Preferably before and after your workout.


Now, if you have a small body stature, or you eat very frequently throughout the day, you are not very active, you feel too full after your meals or you are trying to lose weight and aren’t getting much of a result, then you probably need less food. You can start by removing a little bit from the  carbs and fats in a few meals in your day. Preferably your 2 last meals of the day!


So after putting all this together, this is (on average) how your plate should look like:


nutri photo 2.png


Don’t overcomplicate things. Follow these basic tips and you will have a better relationship with your food and achieve your goals much faster.


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