MDRN / Free tool
Your plate, measured with your hand.
No scale, no app, no counting. Your hand is sized to you, it comes to every restaurant, and it is close enough to be right. Two answers.
3 meals a day, each one this shape.
1 palm
Protein
The size and thickness of your palm, fingers not included.
3 across the day
1 fist
Vegetables
A loose fist. Packed is fine.
3 across the day
1 cupped hand
Starch or grain
What settles into one cupped hand.
3 across the day
1 thumb
Fat
The length and width of your thumb.
3 across the day
Fill the plate in any order. Get all four groups on it.
These are approximations, on purpose. A plan you actually follow beats a precise one you quit.
The plate is one of four parts.
A full plan adds the sessions for the days you have, the three daily habits everything else sits on, and a safety check first. Free, three minutes, no card.