Congrats on becoming a mygreenbalance member step 2
Step 2: Portion Control & Meal Prep Routine
Private Blog Series for Clients Only — Weeks 5–8
You’ve completed the sugar reset, stabilized your energy, and started creating better rhythms. Now we move into Step 2, which is about two key ideas: portion control and meal preparation. These aren’t just buzzwords — they’re tools to help you feel more grounded, confident, and in control of your choices.
Why Portions + Prep Matter
When meals are balanced but unmeasured, it’s easy to unknowingly overeat — especially healthy foods! Understanding portion sizes without obsessing helps create effortless consistency. Prepping your meals in advance is how you avoid random snacking, rushed choices, or missed meals.
✅ What You’ll Focus On This Month:
1. Build Simple Portion Awareness
Use your hand as a guide:
Protein = palm
Carbs = cupped hand
Veggies = two fists
Fats = thumb
This keeps it intuitive. No scale or app needed.
2. Meal Prep 2x Weekly
Choose two days (e.g., Sunday and Wednesday)
Prep proteins, grains, and chopped vegetables
Portion into glass containers or reusable bento boxes
3. Build a Meal Plan You Actually Enjoy
Focus on flavor: herbs, spices, dressings made with olive oil & citrus
Make meals feel like self-care, not rules
4. Continue Hydration Goals
Keep up your water intake from Step 1
Start meals with a glass of water — improves digestion and fullness
🍱 Example Day with Portions
Breakfast:
2 eggs (protein) + sautéed veggies (veg) + 1/2 avocado (fat)
Lunch:
Grilled chicken (palm)
1/2 cup brown rice (cupped hand)
Roasted peppers & spinach (two fists)
Tahini dressing (1 tbsp)
Dinner:
Shrimp stir-fry (palm) with zucchini noodles (veg) and cashews (thumb)
Snack (Optional):
Greek yogurt with cinnamon and flaxseed
Tips for Success:
Pick 3-4 meals you love and rotate them — you don’t need a different meal every day
Keep healthy snacks visible, like pre-cut fruit or veggie sticks
When dining out, visualize your plate using the hand guide
Keep things colorful — every color adds different micronutrients
Optional Weekly Reflection:
Which meal left me feeling most satisfied?
Was I consistent with prep this week?
Did I notice any difference in my hunger or fullness cues?
You’re building body literacy — understanding when you’re truly hungry, what fullness feels like, and what fuels your energy best.
Step 3 will layer in macro awareness and movement, but for now, just focus on showing up for yourself with more structure and grace.
Let food be your fuel. Let routine be your support.