In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.

Protein Portion: About the size and thickness of the palm of your hand. Men have 2 palm size portions per meal. Women have 1 palm size portion per meal.

Veggie portion: About the size of one heaping handful. We like to fit around 2 servings of veggies in a meal especially if we are eating leafy greens.

Carb portion: About the size of one clinched fist or medium size fruit, or around 1/2 cup of berries.

Fat portion: About the size of one thumb.

These suggestions, of course, are not meant to be exact measurements. If you find yourself still super hungry after eating all your protein, plants, carbs and fat portions, you may need to up your serving sizes just a bit. It is important to understand everyone is different, but one thing we have in common is there is nothing wrong with eating a little more whole foods when you are hungry! No starving allowed! We teach you how to figure this all out in the Clean Kitchen 12 Week Challenge with our yummy recipes and meals!