How to measure your portions
Protein
1 palm = 1 portion
Vegetables
1 fist = 1 portion
Carbs
1 cupped hand = 1 portion
Fats
1 thumb = 1 portion
Your daily targets
Weekly portion tracker
| Day | Protein | Vegetables | Carbs | Fats |
|---|
How to adjust your plan
Not losing weight?
Remove 1 handful of carbs from 1–2 meals per day
Or remove 1 thumb of fat from 1–2 meals
Wait 2 full weeks before adjusting again
Losing muscle / feeling weak?
Add 1 extra palm of protein per day
Add 1 handful of carbs around workouts
Prioritize protein at every single meal
Too hungry between meals?
Add 1 palm of protein to your largest meal
Add 1–2 fists of veggies for volume
Drink 8–12 oz water before eating
Feeling too full / bloated?
Spread portions across 4–5 smaller meals
Reduce veggie volume temporarily if needed
Eat slowly — stop at 80% full
Choose the right foods
Hunger & fullness
Navigating restaurants
Managing common side effects
Nutrition priorities on GLP-1
⚠️ Contact your Venture Wellness provider if you are unable to tolerate adequate protein or fluids for more than 2–3 days, or if you experience severe nausea, vomiting, or abdominal pain.
Food noise & hunger scale
"Food noise" is the constant mental chatter about food — thinking about your next meal, snacks, or cravings even when you're not physically hungry. Real hunger builds gradually and is satisfied by any food. Head hunger (or food noise) is sudden, specific, and often tied to stress, boredom, or habit. Use the scale below to check in with yourself before and after meals — aim to start eating around a 3–4 and stop around a 6–7.
Tap a number to rate how you feel right now
Recent check-ins
Weekly check-in
Take a few minutes each week to reflect on patterns. This is for you — a simple way to notice what's working and what to adjust before next week.
Past check-ins