SIMPLE GUIDE TO

SIMPLE 
EATING

THE COMPANY
THE LIFESTYLE ENGINEERS PTY LTD
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ENGINEERS

INTRODUCTION
Search 'best diet for weight loss' in Google and you are bombarded by 100s and 100s of
diets claiming to be "The Best". Although most will be based on actual scientific study,
they are usually difficult to follow and rely on complicated measuring techniques and
calorie control. This guide will show you why calorie counting is somewhat flawed and
give you the easiest way to portion your meals in order to reach your body and fitness
goals.

PRINCIPLES OF
ENERGY BALANCE
-Take in more calories/energy than you expend,
you gain weight -
- Take in fewer calories/energy than you expend,
you lose weight - FORGET COUNTING
CALORIES. USE
THIS METHOD TO
PROPORTION YOUR
FOOD
No need for weight scales, calculators or smartphones. This
easy to use method you will use is as easy as being able to
count to two. And using your hands. The great thing about
using this method is that everyone's hand is proportionate to
their body, making it custom to you. Here's how it works:

Your palm determines your protein portions

Your fist determines your veggie portions
Your cupped hand determines your carb portions
Your thumb determines you fat portions
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Protein Sources TO DETERMINE YOUR PROTEIN INTAKE

Chicken Breasts
Chicken Thighs
Chicken Drumstick
MEN
Turkey
Turkey Ham
Ground Turkey
Salmon
Tuna
Muscles
Prawns
All other fish
Beef Fillet
Beef Steak
Ground Beef (Mince)
Lamb Chops
Pork Chops
*Two palm-sized portions for each meal
Bacon
Ostrich (-40-60g of protein)
Eggs WOMEN
Black Beans

NOTE
- A PALM-SIZED PORTION IS THE
SAME THICKNESS AND DIAMETER
OF YOUR PALM -

*One palm-sized portion for each meal

(-20-40g of protein)
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Veg Sources TO DETERMINE YOUR VEGETABLE INTAKE

Broccoli
Cauliflower MEN
Spinach
Kale
Lettuce
Zucchini
Celery
Peppers
Avocado
Green Beans
Mushroom
Tomato
Butternut
Squash
Cucumber
Beetroot *Two fist-sized portions for each meal
Cabbage
Carrots
Baby Marrow WOMEN

NOTE
- A FIST-SIZED PORTION IS THE
SAME THICKNESS AND DIAMETER
OF YOUR FIST -

*One fist-sized portion for each meal

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Carb Sources TO DETERMINE YOUR CARBOHYDRATE INTAKE

Potato
Sweet Potato MEN
Pasta
Whole Wheat Pasta
Whole Grain Bread
Corn
Cereal
Rice
Fruits
Legumes
Couscous
Quinoa
Oats

*Two cupped-hand-sized portions for most meals

(-40-60g of carbs)
WOMEN

*One cupped-hand-sized portion for most meals

(-40-60g of carbs)
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Fat Sources TO DETERMINE YOUR FAT INTAKE

Avocado
Cheese MEN
Dark Chocolate (90%+ Cocoa)
Whole Eggs
Fatty Fish
Nuts
Chai Seeds
Extra Virgin Olive Oil
Coconut Oil
Yoghurt
Omega 3

*Two thumb-sized portions for most meals

(-15-25g of fats)
WOMEN

*One thumb-sized portion for most meals

(-7-12g of fats)
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NOW LETS CREATE YOUR MEALS. THE EASY WAY!

Your hand is proportionate to your body, it's size never changes, and most importantly, its
always with you, so no need to carry around a weight scale to measure your food - if you
can count to two you can measure your food.
THE LIFESTYLE
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STEP
1

CHOOSE YOUR PROTEIN AND MEASURE ACCORDINGLY

STEP
2

CHOOSE YOUR VEGETABLES AND MEASURE ACCORDINGLY

STEP
3

CHOOSE YOUR CARBS AND MEASURE ACCORDINGLY

STEP
4

CHOOSE YOUR FATS AND MEASURE ACCORDINGLY

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PLANNING YOUR MEALS FLEXIBLY

Based on the guidelines above, which assume you’ll be eating

about 4 times a day, you now have a simple and flexible guide for
meal planning.

Of course, just like any other form of nutrition planning —

including calorie counting – this serves as a starting point.
You can’t know exactly how your body will respond in advance.
So stay flexible and adjust your portions based on your hunger,
fullness, and other important goals.

For example: if you’re trying to gain weight, and you’re having

trouble gaining, you might add another cupped palm of
carbohydrates or another thumb of fats. Likewise, if you’re trying
to lose weight but seem to have stalled out, you might eliminate a
cupped palm of carbohydrates or a thumb of fats at particular
meals.
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TIME TO CUSTOMISE YOUR PLAN FOR YOU

Active men do best with 6-8 servings of each food group per day (~2,300-3,000
kcal). Active women do best with 4-6 servings of each food group per day (~1,500
- 2,100 kcal).

From there, adjust the number of portions to meet your personal needs and goals.

IF YOU NEED MORE FOOD BECAUSE YOU... IF YOU NEED LESS FOOD BECAUSE YOU...

• Are larger in stature • Are smaller in stature

• Aren’t feeling satisfied at meals
• Eat less frequently throughout
the day
• Are very active
• Are trying to gain muscle
• Aren’t getting muscle-gain results
• Are feeling too full at meals
• Eat more frequently throughout
the day
• Are not very active
• Are trying to lose weight
• Aren’t getting weight-loss results

...THEN START BY ADDING... ...THEN START BY REMOVING...

Men: 1 cupped handful of carbs Men: 1 cupped handful of carbs

and/or 1 thumb of fat to a few
meals each day.
Women: 1/2 cupped handful of
carbs and/or 1/2 thumb of fat to a
few meals each day.
and/or 1 thumb of fat from a few
meals each day.
Women: 1/2 cupped handful of
carbs and/or 1/2 thumb of fat
from a few meals each day.

- HAPPY EATING -