The serving size should be about the width, height, and thickness of your palm.
Rest/Low-intensity Workout Days
On days you rest or do a light workout, include a half-fist serving size of starches in your meals.
High-intensity Workout Days
On days you do a high-intensity workout (where it’d be difficult to carry on a conversation during your workout), include a full fist-size serving of starches in your meal.
Include a serving of fat about the size of your thumb. When in doubt about the amount, err on the side of too much rather than too little.
Grab a handful of vegetables for each meal. The more variety and color, the better! Avoid eating the same exact ones at each meal to ensure you’re getting a variety of vitamins and minerals.