The Power Of Portions
Use container boundaries to reinforce serving sizes.
A. ¼ OF CONTAINER PROTEIN Pulled pork, chicken, ground beef. Two palm-sized portions for satiety and muscle growth. B. 1/8 OF CONTAINER HEALTHY FATS You could pack some nuts, or just crush them over other food, like pasta, for texture. C. 1/8 OF CONTAINER QUALITY CARBS You need them to power your workouts. Try two handfuls of, say, quinoa, wild rice, or amaranth. D. ½ OF CONTAINER FRUITS AND VEGETABLES The fibre will fill you up both during your meal and for long afterward. Aim for about 2 cups.