Portion control is essential during all phases of the program and again, for the rest of your life. We recommend picking up a small kitchen scale that you can find at most grocery stores.


  • 3 to 4 ounces of meat, poultry, or fish are about the size of a women’s palm, or a deck of playing cards (or a cassette tape)
  • An ounce of nuts (25 peanuts, 17 almonds, 5 walnuts)
  • 1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball
  • An ounce of cheese is about the size of your thumb (or 4 dice)

Download a PDF of How to Eat and “Get Your Awesome On!” (you can also learn about the preferred foods in the plan, snacks, and see a glossary of terms). To get started, click here to see the first week’s meal plan and recipes or download a PDF: Meal Plan and Recipes – Week 1