How to personalise the Perfect Portion meal planner

Achieve your body composition goal faster with some smart tweaks to our better-eating guide

The Perfect Portion approach to meals is a fantastic way to eat for better health and happiness because it does away with counting calories and categorising foods as either “good” or “bad”. But that’s not all it does. Another big advantage of this approach is that it allows you to make adjustments to your portions easily to make them even better suited to your goals.

Get personal with the Perfect Portion approach
It’s important to remember that our portion recommendations are starting points to help you easily meet your protein, vegetable, carb, fat and energy needs without any stress or pressure – and that adjusting your portions couldn’t be easier. Here’s how you can do just that based on your goals.

• Men who want to lose body fat might need to remove 2-4 cupped handfuls of carbs and/or 2-4 thumbs of fats from their daily intake

• Men who want to gain lean mass might need to add 2-6 cupped handfuls of carbs and/or 2-6 thumbs of fats to their daily intake

Get personal
With these adjustments we have moved beyond starting points to a plan that’s more tailored towards your primary goal. However, you can still adjust your portion sizes based on your progress. So, if you’re not losing fat fast enough, remove more carb and/or fat portions. Or if you’re not gaining muscle quickly enough, add more carb and/or fat portions. Reassess your results and progress every week or two, and keep making those tweaks!

Example menus
Knowing you should eat a palm of protein and a fist of vegetables at every meal is great, but what does this actually look like? To give a clearer indication, here’s three example daily menus based on different body composition goals. There’s even some estimated nutrition data, although you should not worry about these numbers! They are there simply to show you that the hand-sized portion guidelines has taken care of them for you.

Remember these are just examples. Your actual portion sizes will depend on the size of your hand and your results. You’ll notice that the fat-loss menu has a cupped handful of carbs and/or a thumb of fats removed from some meals, and the muscle-gain menu has a cupped handful of carbs and/or a thumb of fats added to some meals. Again, these are just examples and you may need to adjust them to get the results you want.

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