Personalized Nutrition Guide for Aisha, Cheat Sheet of Bankruptcy Law

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PERSONALIZED NUTRITION REPORT FOR

CALORIE, MACRO,

AND PORTION GUIDE

Aisha

PREPARED BY

Calorie, Macro, and Portion Guide | Introduction for Aisha

INTRODUCTION

Congratulations

You’ve taken an important first step toward achieving your goals. Now this Precision Nutrition

Calorie, Macro, and Portion Guide—created just for you—will help get you started.

How to use your guide

In this guide, you’ll learn how to:

check Get started TODAY (and what to expect)

check Eat the right amount of food at each meal

check Easily judge the portion sizes that are right for your body and goals

check Choose foods based on your eating preferences

check Track your food intake and stay consistent

check Build your daily menu using our sample meal ideas

check Make adjustments for continual results

Go at your own pace. You don’t have to jump in head-first to start experiencing benefits.

Feel free to skim this guide and pull out some helpful first steps. You can always come back

to it as needed.

Don’t overthink it. The best way to start making progress… is to start making progress. That

can be as simple as choosing just one concept in this guide and putting it to use. For example,

you might begin by using hand portions at one meal a day. As you practice and get used to it,

you can use it for other meals.

Keep this guide handy. There are a lot of helpful elements here, but it can also be a lot

to remember. Refer back whenever you need a refresher.

Have fun!

For your needs and goals, Aisha, you might start by eating:

6 palm-sized portions (or 138 g)

of protein per day

That’s 1 or 2 palms or 34 g of protein per meal.

FOR EXAMPLE:

• Chicken
• Tofu
• Fish
• Greek yogurt

4 - 6 fist-sized portions

of veggies per day

That’s 1 or 2 fists per meal.

FOR EXAMPLE:

• Spinach
• Carrots
• Cauliflower
• Tomatoes

1 cupped handfuls (or 62 g)

of carbohydrates per day

That’s 0 or 1 handfuls or 16 g of carbs per meal.

FOR EXAMPLE:

• Beans
• Blueberries
• Sweet potatoes
• Oats

0 thumb-sized portions (or 27 g)

of healthy fats per day

That’s 0 thumbs or 7 g of fats per meal.

FOR EXAMPLE:

• Olive oil
• Walnuts
• Guacamole
• Flax seeds

Eating like this will provide the 1046 calories you are estimated to need to reach your goals.

Start planning your meals and daily intake with these personalized calories, macros and

portions. You can (and likely should) modify them further as you go along. Check out some

Anything meal ideas on the next page to get inspired.

Calorie, Macro, and Portion Guide | Calculations for Aisha

Calorie, Macro, and Portion Guide | Meal Ideas for Aisha

MEAL IDEAS

Eat Anything Meals

MEALS/DAY

Want more guidance? See Precison Nutrition’s 5 step guide to building healthy meals.

Vegetable Omelet

and Nut Butter Toast

palms of eggs (^) 1 or 2

fists of onions, peppers,

and mushrooms

1 or 2

slices of toast (^) 0 or 1

thumbs of nut butter 0

Grilled Pesto

Chicken Wrap

palms of chopped chicken (^) 1 or 2

fists of baby carrots and

cucumber slices

1 or 2

handfuls whole grain wrap

and black beans

0 or 1

thumbs of olive oil pesto (^0)

Tropical Cottage

Cheese Bowl

cups of cottage cheese 1 or 2

handfuls of chopped

pineapple

0 or 1

thumbs of chopped

walnuts

0

Roasted Salmon, Sweet

Potatoes and Cauliflower

with Olive Oil Drizzle

palms of salmon 1 or 2

fists of roasted cauliflower 1 or 2

handfuls of sweet

potato slices

0 or 1

thumbs of olive oil

drizzled on top

0

Seared Tofu with

Quinoa and Mixed

Greens Salad

palms of seared tofu 1 or 2

fists of leafy green salad 1 or 2

handfuls of quinoa 0 or 1

thumbs of dressing

drizzled on top

0

Season as desired. Plus 1 glass wine

(counts as 1 handful or 1 thumb)

Strawberry Banana

Super Shake

scoops of vanilla or

strawberry protein powder

1 or 2

fists of spinach (^) 1 or 2

handfuls of frozen

strawberries and banana

0 or 1

thumbs of chia seeds (^0)

Plus 4-12 oz water, plain dairy milk,

or unsweetened plant milk

Some folks even like to start with the calories and macros, and then switch to hand portions as

they feel more comfortable.

Here’s the general idea.

A portion of protein

= 1 palm

A portion of carbs

= 1 cupped hand

A portion of fats

= 1 thumb

A portion of

vegetables = 1 fist

Calorie, Macro, and Portion Guide | Meal Planning for Aisha

This handy portion-measuring system works well for many reasons.

1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, and

even Grandma’s house.

2. Hands are a consistent size. This provides a consistent portion reference.

3. Hands are proportional to the individual. Bigger people generally need more food, and tend

to have bigger hands, so therefore get larger portions. Smaller people generally need less

food, and tend to have smaller hands, so therefore get smaller portions.

Plus, the hand portion-measuring system provides appropriate amounts of nutrient-dense foods

and their specific macronutrients.

Hand Portion Macronutrient Conventional Measurement

Protein 1 palm ~20-30 g ~3-4 oz cooked meat, 2 whole eggs, 1 cup Greek yogurt

Carbs 1 cupped hand ~20-30 g ~1/2-2/3 cup cooked grains/legumes, 1 medium fruit/tuber

Fats 1 thumb ~7-12 g ~1 tbsp

This approach helps most folks meet their protein, vegetable, carb, fat, and calorie needs without

having to count a gram or weigh an ounce of food.

Calorie, Macro, and Portion Guide | Tracking Consistency for Aisha

TRACKING CONSISTENCY

How to meet your targets

How consistent do I need to be?

Precision Nutrition’s internal research of over 100,000 clients shows that any effort— no matter how

imperfect—can result in real, measurable progress. It’s about learning and accepting that better is

better and that even a little effort can translate into real progress and health benefits.

For more moderate goals, a target of 75-80% consistency is often the sweet spot to make

continual progress while still living an enjoyable and sustainable lifestyle.

For more advanced goals, a target of 90%+ consistency is often needed to push boundaries and

reach more extreme levels of human physiology.

If you’re using your hand to measure and track your portions:

Using a hand portion tracker sheet—like the personalized one we’ve provided on the next page—

will help you meet your targets. Your goal is to be as consistent as you can, but not obsessive.

There are several ways to use your personalized tracker:

• You can check off each portion box as you eat the portion.
• You can place numbers in each portion box to indicate which meal you ate the portions.

(So you can see which meals you are—or aren’t—hitting your portion target.)

• You can use letters in each portion box to indicate what foods you ate that fulfilled

that portion. (Example: “C” for chicken under protein, or “F” for fruit under carbs.)

• You can do all of the above. (Example: “C3” for chicken eaten at your third meal.)
• You can create your own process for tracking your consistency.

Ultimately, it’s all about finding the approach that works best for you.

If you’re counting your calories and macros...

The best step here is to bust out the food scales and measuring cups, and log your food

intake into a calorie and macro tracking app (such as MyFitnessPal or Cronometer).

It often helps to measure, weigh, and track daily in the beginning, to become comfortable with

the process. But after two or three weeks—when you’ve got the hang of it— you can simply use

these tools to perform occasional spot-checks on your accuracy.

Calorie, Macro, and Portion Guide | What to Eat for Aisha

WHAT TO EAT

How to choose foods to meet

your macro and portion goals

Learn to make better choices without giving up the foods you love.

It’s common for people to want to categorize foods as “good” or “bad.” This type of approach

can make the “right” choices seem clearer. Unfortunately, it also leads to feelings of deprivation,

frequently followed by guilt (once you “cheat”). Because who can be perfect all the time?

After working with over 100,000 clients, we believe there’s both a more effective and more

enjoyable way. Instead of “good” and “bad,” we find it helpful to think of foods on a continuum

from “Eat Less” to “Eat Some” to “Eat More.” This better allows for sustainable long-term change

and progress.

Think about it: With this approach, you can occasionally indulge in some of those “Eat Less” foods

without guilt, knowing that—in reasonable amounts—they’re not going to set you back or ruin the

progress you’ve worked so hard to make.

Your goal is simple: Aim to progress up the continuum choosing more of the “Eat More” and

“Eat Some” options, and fewer of the “Eat Less” options. Make better choices strategically and

systematically, over time.

On the next few pages, you’ll see a list of options for each type of food. Every food category has

been included, even ones you might not eat. So you can use this resource if you’re ever preparing

meals for people with different food preferences or restrictions.

Here’s what to do.

1. Look through the food lists and refer back to the Meal Ideas page

2. Pick options from each category that you like or want to try

3. Make a grocery list from those options

4. Plan meals based on your macros or portions, knowing you’ll have all you need.

Calorie, Macro, and Portion Guide | What to Eat for Aisha

Prioritize fresh, lean, minimally processed

sources of protein, and consider limiting red

meat to ~18 oz (or 4 palms) per week or less.

Lean beef

Lean pork

Bison

Wild game

Eggs and egg whites Fish

Shellfish Chicken

Duck breast and thighs Turkey

Lentils and beans These are protein for plant-based eaters and meatless meals, otherwise, they’re considered sources of carbohydrates

Plain Greek yogurt

Cultured cottage cheese

goat, camel, horse kangaroo, crocodile

Other meats

Tempeh

EAT MORE EAT SOME

Insects

Uncultured cottage cheese

Poultry sausage

Protein powders

Edamame

Medium-lean meats

Minimally processed lean deli meat

Canadian bacon

Meat jerky

Tofu High-fat sausages

Fried meats

Chicken fingers, nuggets, and wings

High-fat meat

Processed soy

Processed deli meats

Protein bars Pepperoni sticks

High-mercury fish

EAT LESS

Lamb

Protein

Calorie, Macro, and Portion Guide | What to Eat for Aisha

Aim for a mix of whole-food fats (like nuts and

seeds), blended whole foods (like nut butters),

and pressed oils (like olive and avocado).

Avocado and avocado oil

Almonds

Peanuts & natural peanut butter

Olives

Extra virgin olive oil

Pesto made w/ extra virgin olive oil

Walnut oil

Seeds: chia, flax, Cashews Pistachios hemp, pumpkin and sesame

Egg yolks

Brazil nuts Pecans

Marinades and dressings with oils in this category

Nut butters from other nuts in this category

Cheese, aged > 6 months

Fresh unprocessed coconut

Processed cheese

Margarine

Corn oil Cottonseed oilSunflower oil

Butter

Canola oil Soybean oil Safflower oil

Hydrogenated oils Shortening and trans fats

Marinades and dressings with oils in this category

Fat-rich foods with 10+ g added sugar

Vegetable oil

Also sources of protein, though usually higher in less Bacon Sausage desirable fats.

EAT MORE EAT SOME EAT LESS

Cream

Expeller pressed canola oil

Coconut oil / milk

Dark chocolate

Flaxseed oil

Virgin and light olive oil

Peanut oil and regular peanut butter

Marinades and dressings with oils in this category

Sesame oil

Trail mix

Often rich in carbohydrates as well, with sources of varying quality.

Cheese aged <6 months

Fish and algae oil

Flavored nuts and nut butters

High oleic sunflower oil

High oleic safflower oil

These naturally-bred oils are high in heart-healthy monounsaturated fats and contain little saturated fats and no trans fats.

Fats

Calorie, Macro, and Portion Guide | What to Eat for Aisha

Beets Radicchio

Purple cabbage

Red peppers

Tomatoes Red onions

Rhubarb

Radish

Red leaf lettuce

Red cabbage

Eggplant

Purple asparagus

Purple carrots

Purple cauliflower

Purple peppers

Acorn squash

Butternut squash

Carrots

Orange peppers

Pumpkin

Yellow carrots

Yellow peppers

Summer squash

Yellow beets

Spinach Asparagus

Broccoli

Brussels sprouts

Chinese Collards cabbage

Kale Cucumbers

Arugula

Green beans

Green peppers

Snap peas

Romaine lettuce

Rutabaga

Cabbage

Garlic

Onions

White carrot

Iceberg lettuce

Jerusalem artichoke

Celery

Mushrooms

Shallots

Cauliflower

RAINBOW

EAT THE

Vegetables

For more on food choices—and adjusting your intake for your preferences and goals:

See ‘What should I eat?’ Precision Nutrition’s 3-step guide for choosing the best foods for your body.

When eating vegetables (and fruits), try to

“eat the rainbow.” Different colors imply

different nutrients and health benefits.

Not losing fat within realistic parameters?

Decrease your intake by about 250 calories a day, by cutting out some carbs and/or fats.

Or simply remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily

intake. (That’s 2-3 total portions of carbs and fats, combined.)

Not gaining muscle within realistic parameters?

Increase your intake by about 250 calories a day, by adding some carbs and/or fats.

Or simply add 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats to your daily

intake. (That’s 2-3 total portions of carbs and fats, combined.)

Losing too much lean mass when losing weight?

Increase your daily protein intake by about 25 grams. Or simply add 1 extra palm of protein

to your daily intake.

Gaining too much fat when adding muscle?

Increase your daily protein intake by about 25 grams, and decrease your daily carb and/or

fat intake by about 250 calories. Or simply add 1 extra palm of protein to your daily intake,

and remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily intake.

(That’s 2-3 total portions of carbs and fats, combined.)

How long should I wait before making adjustments?

In general, you should monitor your results about every two weeks before making further

adjustments to your intake. And as you become more advanced, or progress closer to your

final goal, it may take a full four weeks to see if your intake is working. Give it an appropriate

amount of time before considering further adjustments.

Want to substitute some carb or fat portions?

You can substitute carb or fat portions for each other to suit your preferences. Pay attention

to your response (e.g. appetite, energy levels, body change progress, etc.) and make further

adjustments as desired.

What about snacks?

Your daily macro and portion totals can be divvied up as you prefer, so if you want to

replace any meals with smaller snacks, feel free. Just make sure to compensate by adding

appropriate portions to the remaining meals throughout the day. Again, your main goal is to

reach your target intakes for the day.

Calorie, Macro, and Portion Guide | Making Adjustments for Aisha

FINAL THOUGHTS

Move toward your goals

A healthy, fit body isn’t just about food and exercise (though that’s important).

It’s also about how you think and feel, and what’s important to you.

Imagine your Perfect Day.

Imagine you’ve succeeded, and you’ve gotten everything you wanted. What’s happening?

What are you doing? What’s around you? What’s better?

Now, see if you can do a tiny piece of your Perfect Day, today.

This could be as simple as spending 30 seconds doing a little extra to work towards your goals.

Or tacking up a picture of what your Perfect Day might look like.

Or pretending, if only for a moment, that you’ve already become that person you want to be. That

you already live the way you want to live, and feel how you want to feel.

The more you can imagine yourself living your goals, the more real they get.

Don’t worry about being stuck with what you don’t want. You’ve already started taking steps

towards change.

Focus on moving toward what you do want.

Reward yourself for every small victory. Everything counts, no matter how little.

Calorie, Macro, and Portion Guide | Final Thoughts for Aisha