Making this recipe you don't need scales or measuring cups. Just your hand! Creating a meal doesn't have to be hard at all. No need to count calories, no need to weigh your food.
Below I show you what a your protein, fat, carbohydrate and vegetable serving size should be on average to create a healthy, well balanced meal.
All you need is your hand as a measuring tool!
Here how it works:
- Your palm shows your protein portions.
- Your clenched fist shows your veggie portions. (I like to add an extra serving)
- Your cupped hand shows your carb portions.
- Your thumb shows your fat portions.
For men, this can be doubled depending your goals.
- 2 palm sizes of protein dense foods
- 2 clenched fist sizes of vegetables
- 2 cupped hands of carb dense foods
- 2 thumbs sizes of fat dense foods
If you’re a taller person, you most likely have bigger hands therefore your portions will be bigger. If you’re a smaller person, you most likely have smaller hands therefore your portions will be smaller. Your own hand is a personalised measuring tool for your food intake. (and PORTABLE when eating out at restaurants)
Although some people do have larger or smaller hands for their body size. Still, our hand size correlates pretty closely with general body size.
Based on the guidelines above, you now have a flexible guide when planning your meals assuming your eating 3-5 times per day. (depending on person, activity levels and several other factors that isn't really necessary to discuss right now!
***NOTE.. These are just guidelines. You may like to adjust portion sizing depending on your body type, goals, activity level or food preference.
Anyway..... COOK AWAY!!! :)
For this meal I make enough for 5 x meals (adjust if needed)
- 5 x Serves 4 Star Beef Mince (Protein)
- 5 x Serves Pumpkin Cubed (Vegetable)
- 5 x Serve Eggplant Cubed (Vegetable)
- 5 x Serves Wholemeal Semolina Pasta (Carbohydrate)
- 3 x TBS Extra Virgin Olive Oil (Fat 3 x Serves)
- 2 x Serves Tasty Cheddar Cheese (Fat 2 x Serves)
- 690ml Bottle Tomato Puree with Basil
- 1 TSP Thyme, Rosemary & Ground Chilli Powder
- Salt & Cracked Pepper
1. Preheat oven to 200 degrees.
2. Cut pumpkin into cubes and add to a large glass microwave dish. Add some water to cover and steam for 10 minutes until softened. (picture below is 1 x serving - fist size)
3. Cut eggplant into cubes and add to a oven dish. Sprinkle with 1 x TBS olive oil and a dash of salt. Roast in the oven for about 5 minutes then remove.
4. Add pasta into a glass micro dish and cover with water. Cook for about 15 minutes or until pasta is softened.
5. Cook beef mince in a frying pan with remaining 2 x TBS of olive oil until browned. Once cooked add the tomato puree and pasta and let it simmer for about 5-10 minutes on low heat.
6. Add pumpkin into the dish with the eggplant. Then add in the beef and pasta mixture.
7. Top with grated cheese and cook in the oven for 15 minutes.