The Portion Control Playbook: Conquer Your Plate, Conquer Your Goals!
This playbook is your all-access pass to mastering portion control without sacrificing flavour or fun. We’re talking delicious recipes, energising smoothies, and a five-day meal plan to kickstart your journey.
Having a healthy, balanced diet is about how much as well as what we eat. Understanding what the right portion size is for ourselves, and our families can help us get the balance right.
The environment we live in makes it easy for us to eat too many calories. Many adults and children in the UK are living with overweight and obesity, which can harm health now and in the future. Controlling portion sizes is one way we can help ourselves eat the right amount and avoid weight gain.
Scientific studies show that when both children and adults are presented with bigger portions of food, they tend to eat more. So, when serving meals at home, or choosing ready-made or packaged foods, starting with a smaller portion can help us to avoid overeating.
How do these meals sound?
I. Delicious Recipes (Portion-Controlled & Flavourful!)
- Lemon Herb Roasted Chicken & Veggies: One-pan wonder! Chicken breast (palm-sized portion) roasted with colourful veggies like broccoli, carrots, and bell peppers. Season with lemon juice, herbs, and a touch of olive oil.
- Quinoa Bowl with Black Beans & Avocado: A vibrant and satisfying meal. Cooked quinoa (fist-sized portion) topped with black beans, diced avocado (thumb-sized portion), salsa, and a squeeze of lime.
- Prawns with Zucchini Noodles: A lighter take on a classic. Sautéed Prawn (palm-sized portion) served over zucchini noodles with garlic, white wine, and a sprinkle of Parmesan cheese.
- Turkey Meatloaf Muffins: Individual meatloaf muffins (fist-sized portion) made with lean ground turkey, breadcrumbs, and your favourite seasonings. Serve with a side salad.
- Lentil Soup: A hearty and comforting soup packed with lentils, vegetables, and spices. A bowl of lentil soup is a great way to get your protein and fibre.
Ok, what about some delicious smoothies?
Energising Smoothies (Packed with Nutrients & Portion-Controlled!)
- Berry Blast:
- Green Goddess:
- Peanut Butter Powerhouse:
- Tropical Twist:
- Chocolate Delight:
Ok, so let’s put it all together and the calories are counted for convenience.
(Recipes and calories all at the end)
Five-Day Meal Plan
Day 1:
- Breakfast: Greek yogurt with berries and a sprinkle of granola.
- Lunch: Salad with grilled chicken (palm-sized portion) and mixed greens.
- Dinner: Lemon Herb Roasted Chicken & Veggies.
Day 2:
- Breakfast: Oatmeal with sliced banana and nuts.
- Lunch: Leftover Lemon Herb Roasted Chicken & Veggies.
- Dinner: Quinoa Bowl with Black Beans & Avocado.
Day 3:
- Breakfast: Smoothie (Berry Blast).
- Lunch: Turkey Meatloaf Muffin with a side salad.
- Dinner: prawn with Zucchini Noodles.
Day 4:
- Breakfast: Scrambled eggs with spinach and whole-wheat toast.
- Lunch: Leftover prawn with Zucchini Noodles.
- Dinner: Lentil Soup.
Day 5:
- Breakfast: Smoothie (Green Goddess).
- Lunch: Salad with tuna (palm-sized portion) and mixed greens.
- Dinner: Turkey Meatloaf Muffins with roasted sweet potatoes (fist-sized portion).
Bonus Tips:
- Hydrate: Drink plenty of water throughout the day.
- Snack Smart: Choose healthy snacks like fruits, vegetables, nuts, or yogurt. Pre-portion your snacks to avoid overeating.
- Be Mindful: Pay attention to your hunger cues and eat slowly.
- Enjoy Your Food: Savour each bite and appreciate the flavours.
This is your guide to achieving your health goals with portion control. Remember, it’s not about restriction, it’s about balance. Enjoy your journey to a healthier, happier you.
Okay, here are the recipes from the Portion Control Playbook with approximate portion sizes, ingredient amounts, and estimated calorie counts. Keep in mind that calorie counts are estimates and can vary based on specific brands and ingredient variations.
Lemon Herb Roasted Chicken & Veggies (Approx. 400 calories)
Ingredients:
1 boneless, skinless chicken breast (4 oz)
1 cup chopped broccoli florets
½ cup sliced carrots
½ cup chopped bell peppers
1 tbsp olive oil
Juice of ½ lemon
1 tsp dried herbs (oregano, thyme, rosemary)
Salt and pepper to taste
Instructions:
Preheat oven to 400°F (200°C).
Toss veggies with olive oil, lemon juice, herbs, salt, and pepper.
Place chicken breast and veggies on a baking sheet.
Roast for 20-25 minutes or until chicken is cooked through.
Quinoa Bowl with Black Beans & Avocado (Approx. 450 calories)
Ingredients:
½ cup cooked quinoa
½ cup black beans, rinsed and drained
¼ avocado, diced
¼ cup salsa
1 tbsp lime juice
Instructions:
Cook quinoa according to package directions.
Combine cooked quinoa, black beans, avocado, and salsa in a bowl.
Drizzle with lime juice.
Prawn with Zucchini Noodles (Approx. 350 calories)
Ingredients:
4 oz prawns, peeled and de-veined
2 cups zucchini noodles
1 tbsp olive oil
2 cloves garlic, minced
¼ cup dry white wine
1 tbsp lemon juice
1 tbsp grated Parmesan cheese
Salt and pepper to taste
Instructions:
Sauté garlic in olive oil until fragrant.
Add shrimp and cook until pink.
Add white wine and lemon juice, simmer for a few minutes.
Toss with zucchini noodles and Parmesan cheese.
Meatloaf muffins
You can make meatloaf muffins without added flour, but it requires a slightly different approach. Here are two options:
Option 1: Oat Flour (Gluten-Free and Flourless)(Approx. 250-280 calories per muffin)
This uses oat flour, which is simply ground rolled oats. It’s a great substitute for regular flour and often tolerated well by those with gluten sensitivities (always check the source of your oats if you have celiac disease).
Turkey Meatloaf Muffins (Oat Flour Version – Approx. 250 calories per muffin)
Ingredients:
1 lb lean ground turkey
½ cup oat flour (grind rolled oats in a blender or food processor)
½ onion, finely chopped
1 egg
2 tbsp ketchup (or tomato paste for lower sugar)
1 tbsp Worcestershire sauce (or coconut aminos for a soy-free option)
1 tsp dried herbs (Italian blend, or your favourites)
Salt and pepper to taste
Instructions:
Combine all ingredients in a bowl. Mix well.
Preheat oven to 375°F (190°C).
Divide the mixture into muffin tins.
Bake for 20-25 minutes, or until cooked through.
Option 2: Egg and Pureed Vegetables (Flourless and Low-Carb)(Approx. 200-220 calories per muffin)
This version uses more egg and pureed vegetables to bind the meatloaf. It results in a slightly different texture, but it’s completely flourless.
Turkey Meatloaf Muffins (Vegetable & Egg Bound – Approx. 200-220 calories per muffin)
Ingredients:
1 lb lean ground turkey
½ onion, finely chopped
1 small zucchini or ½ cup finely grated carrots (pureed if preferred)
2 eggs
2 tbsp ketchup (or tomato paste)
1 tbsp Worcestershire sauce
1 tsp dried herbs
Salt and pepper to taste
Instructions:
Preheat oven to 375°F (190°C).
If using zucchini or carrots, grate them finely and squeeze out any excess moisture. Puree the zucchini or carrots if you prefer a smoother texture.
Combine all ingredients in a bowl. Mix well.
Divide the mixture into muffin tins.
Bake for 20-25 minutes, or until cooked through.
Important Notes for Flourless Versions:
The texture of flourless meatloaf muffins will be slightly different than traditional meatloaf. They might be a bit more delicate.
Be sure to squeeze out any excess moisture from the vegetables in the vegetable-bound version to prevent the muffins from being soggy.
Let the muffins rest for a few minutes after baking before removing them from the muffin tin. This will help them hold their shape.
Lentil Soup (Approx. 300 calories)
1 cup lentils, rinsed
4 cups vegetable broth
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 tsp cumin
1 tsp coriander
Salt and pepper to taste
Instructions:
Sauté onion, carrots, and celery in a pot.
Add garlic, cumin, and coriander, cook for 1 minute.
Add lentils and vegetable broth, bring to a boil.
Reduce heat and simmer for 20-25 minutes or until lentils are tender.
Energising Smoothies
Serving Size: Aim for about 1 cup per smoothie
Berry Blast (Approx. 250 calories)
Ingredients:
½ cup frozen berries
½ cup spinach
½ banana
½ cup almond milk
Green Goddess (Approx. 200 calories)
Ingredients
1 cup spinach
½ cup kale
½ cucumber
½ apple
½ inch ginger
½ cup coconut water
Peanut Butter Powerhouse (Approx. 350 calories)
Ingredients:
½ banana
1 tbsp peanut butter
1 scoop protein powder
½ cup almond milk
Tropical Twist (Approx. 250 calories)
Ingredients:
½ cup mango
½ cup pineapple
½ cup orange juice
¼ cup coconut milk
Chocolate Delight (Approx. 300 calories)
Ingredients:
½ banana
1 tbsp cocoa powder
1 tbsp almond butter
½ cup almond milk
ENJOY x
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