What to Eat When You Start Working Out: Portions by Hand
Starting to exercise does not require a diet. Ordinary groceries, reasonable portions and a few steady habits go a long way. This is the approach from the CaliStart Simple Eating Guide: no calorie counting and no banned foods.
Portions by hand
Your hand is always with you and scales with your body size, which makes it a handy measuring tool. For one meal, start with:
| Food | Portion | What that means | Examples |
|---|---|---|---|
| Protein | 1 palm | The size and thickness of your palm | Chicken, fish, lean beef, eggs, tofu, beans, Greek yogurt |
| Vegetables | 1–2 fists | As much as one or two closed fists | Salad, broccoli, peppers, green beans, carrots, spinach |
| Carbs | 1 cupped hand | What fits in one cupped hand | Rice, oats, potatoes, pasta, bread, fruit |
| Fats | 1 thumb | The size of your thumb | Olive oil, nuts, nut butter, avocado, cheese |
Treat these as a starting point and adjust to your appetite and your day.
A short grocery list
Protein
- Eggs
- Chicken breast or thighs
- Ground turkey or lean beef
- Canned tuna or salmon
- Greek yogurt
- Cottage cheese
- Tofu or tempeh
- Canned beans and lentils
Carbs
- Rolled oats
- Brown or white rice
- Potatoes and sweet potatoes
- Whole-grain bread or tortillas
- Whole-wheat pasta
- Bananas, apples, berries
- Frozen fruit
- Quinoa
Vegetables
- Spinach or mixed greens
- Broccoli
- Bell peppers
- Carrots
- Tomatoes
- Cucumbers
- Frozen vegetable mixes
- Onions and garlic
Fats
- Olive oil
- Avocado
- Almonds or walnuts
- Peanut or almond butter
- Cheese
- Seeds (chia, flax, pumpkin)
Meal ideas
Breakfast
- Oatmeal with berries and a spoonful of nut butter
- Scrambled eggs, whole-grain toast and sliced tomato
- Greek yogurt with fruit and a handful of nuts
- Whole-grain tortilla with eggs, beans and salsa
- Cottage cheese with banana and cinnamon
Lunch and dinner
- Chicken, rice and roasted broccoli
- Tuna salad on whole-grain bread with a side salad
- Turkey chili with beans and peppers
- Baked salmon, potatoes and green beans
- Tofu and vegetable stir-fry over rice
- Whole-wheat pasta with lean meat sauce and a big salad
- Burrito bowl: rice, beans, chicken, salsa, lettuce, avocado
Snacks
- Apple and peanut butter
- Greek yogurt
- A handful of nuts and a piece of fruit
- Carrots and hummus
- Hard-boiled eggs
- Cottage cheese and berries
Cook once, eat a few times
Cooking a batch of protein, a grain and some vegetables once or twice a week means a balanced meal is always a few minutes away, which is when most people reach for something else.
Three small habits
- Protein at every meal.
- Vegetables at two meals.
- Water with every meal.
Aim for most days, not every day.
What this is not
This is general information for healthy adults, not a diet plan or medical advice. If you have a medical condition, are pregnant or have a history of disordered eating, talk to your doctor or a registered dietitian about what is right for you.
The CaliStart bundle is 84 days of sessions like this, from beginner to advanced, one page a day, with photos of every move. Seven PDFs, pay once.
General fitness information for healthy adults, not medical advice. Talk to your doctor before starting an exercise program, and stop if you feel pain, dizziness or chest discomfort. Results vary. The people in the photos are models.