Portion your lunch with your hands, not a scale

Portioning an adult lunch box is easiest with the hand method: one palm of protein, one fist of carbs, two handfuls of vegetables, and a thumb of fat.

That lands around 500–700 calories for most adults, depending on what you pick. The clever part is that hand sizes scale with body size, so a bigger person naturally gets a bigger portion and a smaller person gets a smaller one. No scale, no app, no counting.

If you’re hungry an hour after eating, add more protein. If you’re consistently throwing food in the bin, cut the carbs before you cut the vegetables. Those two tweaks fix 90% of lunch problems.

Don’t overthink it. The goal is to make lunch automatic, not to add another thing to stress about.

Your hand is always with you — unlike your food scale.