YOUR

NUTRITION GUIDE
 OUR PORTION SYSTEM
We have a very simple nutrition blueprint that focuses on a system of portion sizes.
Your meals are built around units of each food group to provide an even distribution of
nutrients throughout the day, combined together they match your daily targets as
determined by your unique requirements and personal goals you have provided. Your
meals are combinations of these food groups with suggestions on how to build your
meals to achieve balanced, low carb or low fat approaches. While the most important
element is the total energy/portion size of each meal, by adjusting where this energy
comes from can improve your consistency, training and results.

As a base, your day includes 3 meals and 1 snack. Your snack can be used at any time
of the day, or not at all if you are not hungry.

For each meal, build your plate from the framework provided, or use our extensive
database of recipes matched to your portion needs in our app. This is pre-set to your
requirements.

Consistency will determine your success but the odd meal “miss”, poor food choice or
wrong portion size won’t break your journey. Aim for "80% goal foods and 20% soul
foods" where you allow yourself a bit of leeway.

THINGS TO REMEMBER
Portion control is at the heart of everything we do, get your portions right and
you open up the options and variations of foods and ingredients you can use.
We have tried to simplify this through our portion system.

All weights are raw/pre-cooked unless stated otherwise

Use your kitchen scale for the first couple of weeks to get used to each portion
on your plan. Use our handy portion model at the end of this document for a
visual guide of what each portion might look like you.

Sometimes a portion will be a little bigger, sometimes a little smaller - that's

okay. Don't trim your 156 g chicken breast to make it 150 g! We don't need that
level of detail.
 YOUR PLAN
Based on your assessment we have determined your requirements to get you to your
goal. We have assessed this to match the specifics of our STANDARD meal and snack
portion size. This is equivalent to between 2100 and 2500 calories per day. You can
view these meals which have been created for you in our app. Below is a breakdown of
how you can build your own options and learn the foundations of portion control to
match your specific needs. You have the power to navigate between balanced meals,
low carb and low fat options. The one that works best for you may be a little bit of trial
and error but most importantly needs to be the approach you can stick with and be
consistent.

YOUR DAILY ALLOWANCES

(in addition to meals and snacks)

1 cup milk or fortified milk alternative

2 tsp sugar/honey/syrup or 1 block dark chocolate
2 tsp oil for cooking
2-2.5 litres of fluid per day (water, tea, coffee etc)
Limit coffee to 2 cups per day
Alcohol in moderation, enjoy as part of your 20% soul
foods

Total units YOUR DAILY PORTIONS Suggested

breakdown for
needed
balanced meals

BREAKFAST SNACK LUNCH DINNER

6 4 9 9

PRO CARB FAT PRO CARB FAT PRO CARB FAT PRO CARB FAT

3 2 1 2 1 1 5 2 2 5 2 2

Note that lunch and dinner are interchangeable

Aim to add at least 1-2 cups of non-starchy veg with all meals

PRO = PROTEINS CARB = CARBHYDRATES (STARCH/FRUIT) FAT = ADDED FATS

 ALL WEIGHTS ARE RAW/PRE-COOKED UNLESS STATED OTHERWISE

PROTEINS 1 PORTION CARBOHYDRATES 1 PORTION

(STARCH/FRUIT) APPROX
APPROX
G / ML OZ. MEASURE
ANIMAL BASED SOURCES G / ML OZ. MEASURE

BREAD (WHOLEWHEAT, RYE, SOURDOUGH) 35 G 1 OZ 1 SLICE

EGGS (WHITES) 160 G 5 OZ X5
WRAP/TORTILLA 25 G 1 OZ ½ WRAP
EGGS (WHOLE) 60 G 2 OZ X1
CRACKERS (PROVITA) 18 G ¾ OZ X3
LEAN BEEF 40 G 1 ½ OZ 2 TBSP
C R A C KE R S ( R Y V I T A O R R I C E C A K E S ) 20 G ¾ OZ X2
LEAN PORK 55 G 2 OZ ⅓ FILLET
BAGEL/BUN/ROLL/PITA 30 G 1 OZ ½ BUN
LEAN CHICKEN 65 G 2 OZ ½ BREAST
LEAN HAM, SHAVED CHICKEN OR TURKEY 65 G 2 OZ 4 SLICES
O AT S , M U E S L I , G R A N O L A , F L A K E S 20 G 1 OZ ¼ CUP
WHITE FISH OR TUNA 65 G 2 OZ ½ FILLET
WE E T A B I X 20 G ¾ OZ 1 B I SC U I T
PRAWNS 95 G 3 OZ 30 PRAWNS
REDUCED FAT BACON OR TURKEY/CHICKEN RASHERS 40 G 1 ½ OZ 1 RASHER
BANANAS, GRAPES 80 G 3 ½ OZ ½ CUP
LEAN OR GAME BILTONG 30 G 1 OZ ¼ CUP
APPLES, KIWI FRUIT, CHERRIES, MANGO, NECTARINES, 130 G 5 OZ 1-2 CUPS
LOW FAT PLAIN YOGHURT/MILK 125 G 4 OZ ½ CUP
PINEAPPLE
LOW FAT PLAIN COTTAGE CHEESE 90 G 3 OZ 2 TBSP
BERRIES, MELONS, CITRUS, PAW PAW, PEAR 20 0 G 7 OZ 2 CUPS
FAT FREE FETA 1 00 G 3 ½ OZ 3 BLOCKS
DRIED FRUIT 20 G ¾ OZ 1 TBSP
PROTEIN POWDER 20 G ½ OZ 2 TBSP
FRUIT JUICE 180 G 3 ½ OZ ¾ CUP
NUTRITIONAL YEAST 30 G 1 OZ 3 TBSP
HONEY/MAPLE SYRUP 25 G ¾ OZ 1 TBSP
GELATIN/COLLAGEN 20 G ½ OZ 2 TBSP
SALMON 30 G 1 OZ ¼ FILLET
R I C E / O A T A N D S W E E TE N E D A L M O N D M I L K 200 ML 7 OZ ¾ CUP
HALLOUMI, PANEER AND MOZZARELLA 20 G ½ OZ 1 TBSP
RICOTTA 50 G 1 ½ OZ 1 ½ TBSP
RICE 20 G 1 OZ 2 TBSP
PARMESAN 15 G ½ OZ 1 TBSP
QU I N O A 20 G 1 OZ 2 TBSP
LAMB 30 G 1 OZ 2 TBSP
COUSCOUS 20 G 1 OZ 2 TBSP
PASTA 20 G 1 OZ 2 TBSP
PLANT BASED SOURCES
B UL G U R W H E A T A N D B A R L E Y 20 G 1 OZ 2 TBSP

BEANS, LENTILS AND CHICKPEAS (COOKED/TINNED) 75 G 2 ½ OZ ½ CUP

POPCORN (UNPOPPED) 20 G ¾ OZ 2 TBSP
PEAS (RAW) 100 G 3 ½ OZ 4 TBSP
TOFU (FIRM) 125 G 2 ½ OZ ¼ BLOCK
P O TA T O / S W E E T P O T A T O 90 G 3 ½ OZ ⅔ CUP
EDAMAME 60 G 2 OZ ⅓ CUP
BUTTERNUT/CARROTS 200 G 7 OZ 1 ⅓ CUP
QUINOA, LENTILS (RAW) 20 G 1 OZ 2 TBSP
BEANS AND CHICKPEAS 75 G 2 ½ OZ ½ CUP
SOYA MINCE/GRANULES 25 G 1 OZ 2 TBSP
PEAS 100 G 3 ½ OZ ¾ CUP
QUORN 100 G 3 ½ OZ 4 TBSP
CORN 1 00 G 3 ½ OZ ¾ CUP
BEETROOT 2 00 G 7 OZ 1 ⅓ CUP
EAT SPARINGLY

**BEANS, LENTILS, CHICKPEAS, QUINOA AND PEAS

SAUSAGE/BOEREWORS 30 G 1 OZ ½ SAUSAGE
CAN BE USED EITHER AS A PROTEIN PORTION OR AS A
HIGH FAT CUTS OF MEAT 30 G 1 OZ ¼ CUP
STARCH
CRUMBED MEAT, FISH OR CHICKEN 30 G 1 OZ ¼ CUP

NON-STARCHY VEG & PORTION

ADDED FATS 1 PORTION
OTHER "FREE" FOODS
1

G / ML OZ. APPROX G / ML OZ. APPROX

MEASURE MEASURE

A V O CA D O 35 G 1 OZ ¼ AVO L E T T UC E , S P I NA C H , K A L E , R O C K E T , W A T E R C R E S S , G E M 80- 3- 1-2 CUPS

N UT S / S E E D S 10 G ½ OZ ½ TBSP SQUASH, ZUCCHINI, ARTICHOKE, CAULIFLOWER, 150 G 5 OZ OR
ALMOND FLOUR/COCONUT FLOUR 10 G ½ OZ 1 TBSP B R O C C O L I , C A B B A G E , T U R N I P S , P U M P K I N, M U S H RO O M , OR OR MORE
NUT BUTTER 10 G ½ OZ ½ TBSP T O M A T O , C E L E R Y , C U C U M B E R , LEE K S , P E P P E R S , O N I O N , M O R E MORE
O I L (O L I V E , C O C O N UT , A VO C A D O , C A N O L A E T C ) 10 G ⅕ OZ 2 ½ TSP GARLIC, AUBERGINE, GHERKINS, PICKLED ONIONS,
BUTTER 10 G ⅕ OZ 1 ½ TSP CHILI, FRESH HERBS, SPROUTS
C H EE S E ( H A R D , C H E D D A R E T C ) 15 G ¾ OZ 1 TBSP
F E T A C HE E S E , R E G U L A R 30 G 1 OZ 1 BLOCK VI N E G A R , L E M O N J U I C E , S P I C E S A N D S E A S O N I N G S , ANY
CHIA SEEDS 15 G ½ OZ 1 TBSP D RI E D H E R B S , T A B A S C O , M U S T A R D , P S Y L L I U M H U S K ANY ANY
COCONUT MILK OR COCONUT YOGURT 40 ML 1 OZ 1 ½ TBSP
COCONUT MILK (LIGHT) 90 ML 3 ½ OZ ¼ TIN AL M O N D M I L K , U N S W E E T E N E D 125 ML
F R ES H C O C O N U T 20 G ¾ OZ 2 T B SP 4 OZ ½ C UP
D RI E D C O C O N U T 10 G ½ OZ 1 ½ TBSP
MA Y O N NA I S E 10 G ⅓ OZ 1 TSP
MAYONNAISE, REDUCED FAT 25 G 1 OZ 1 TBSP
PESTO, HUMMUS, PATE 20 G ½ OZ 1 TBSP
OLIVES 50 G 1 ¾ O Z 3 T B SP
 HANDY PORTION GUIDE
Use our hand portion models as a visual guide of what each
portion might look like for you. You may need 1 or 2 portions of
any of these with your meals to match your plan.

PROTEINS NON-STARCHY VEG

ONE palm = 2 protein ONE fist = 1 veg

90-120 g 1 cup/90-200 g

STARCH/FRUIT ADDED FATS

ONE cupped hand = 1 carb ONE thumb = 1 fat

30-80 g 1 Tbsp/ 10-15 g