PHASE 2 – Week 2-4
The easiest way to portion meals is to use a hand measurement guide. This controls calorie intake without having to count anything!
Adult women on Phase 2 should aim to eat:
- 4 palms of protein
- 6 fists of vegetables
- 2 cupped hands of carbs
- 3 thumbs of fat
Adult men on Phase 2 should aim to eat:
- 8 palms of protein
- 6 fists of vegetables
- 2 cupped hands of carbs
- 3 thumbs of fat
The below is a guide to what your meals could look like. We want you to aim for the amount above here for this challenge.
Phase 1 – Week 1
For women we recommend doubling our vegetable intake for this challenge as you are going to be very active. Aim for 2 fists per meal instead of 1 as per the above images.
Source: Precision Nutrition
https://www.precisionnutrition.com/calorie-control-guide-infographic