Simple Food Portions

 In this series “A Healthy Lunch Box,” we are sharing tips and info researched and learned from over 30 years in the food industry. You will be equipped to save time, money, and provide food you and your family will enjoy eating.

For many, portioning food is often an exercise in the dark arts. You spend hours reading labels, calculating percentages, and determining measurements from tablespoons, teaspoons, cups until you arrive at your calculated meal. You’ve done all this work for just one meal. What about the other two in the day, and the other 19 in the week!? 

At Just 4 You Meals, we have a few simple strategies you can use to portion food to give you your time and sanity back.

  1. 1/2, 1/4, 1/4 Rule
    Half your plate consists of vegetables or salad, 1/4 of your plate consists of complex carbs (sweet potatoes for example), 1/4 of your plate consists of your  protein. Use smaller plates.
  2. Pre-portioned plates
    If you feel like spending some money, you can acquire pre portioned plates, which already have the portion sizes allocated for you.
  3. Rule of the fist
    Palm size complex carbs, Palm size protein, 1-2 fist size salad or vegetable. Adding dressing or high fatty foods? Use your thumb as a serving size. 

These are just three simple ways to portion food to better control your caloric intake. No extra money needed, and little time lost. Also, these strategies can be used on the go. Sitting at a restaurant? Portion you meal and box the rest for later!


Our next installment, we will take a look at professional shopping strategies to save time both in the store and prepping the food. As well, we will share some of our favorite recipes.

Just 4 You Meals is a local meal prep company servicing Kernersville, Greensboro, High Point, and Winston-Salem areas. We provide fresh, never frozen, chef prepared meals made for you each week. Right now we have an offer of 50% off your first order when you enter the code “THANKYOU” at check out-only for a limited time.

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The Just 4 You Meal Time

Rock your food!