The Portion & Protein Guide
$37
A dietitian-designed visual guide to help you eat well — without calorie tracking or confusing rules.
You’re trying to eat healthy… but it’s still hard to know:
What's the right portion size for different foods?
Am I getting enough protein?
What about fibre, vitamins and minerals?
Most people who are “eating healthy” still overeat some food groups and undereat others — and that’s what stalls progress.
This 2-page printable PDF gives you total clarity on what your day should look like.
WHAT YOU GET INSIDE:
Recommended portion sizes for:
• Meat & protein foods
• Dairy & calcium-rich foods
• Vegetables
• Fruit
• Grains
• Healthy fats
✔ A simple visual layout so you can see your day at a glance
✔ Protein content listed for every food group
✔ Tick-box format to track your intake without an app
✔ Flexible for every cultural and personal eating style
Your Guide
Your Guide
WHAT THIS GUIDE HELPS YOU DO:
✔ Hit your protein needs daily (without chugging shakes as its all whole food based)
✔ Get enough fibre, calcium, and other nutrients
✔ Prevent overeating + reduce confusion around portions
✔ Eat in a way that supports a healthy weight
✔ Enjoy all foods — no cutting out food groups
There are hundreds of ways to build a healthy day — this guide lets you customise how you do it.
Dietitian-Approved Protein Targets Built In
Even if you chose the lowest-protein foods in each category, your baseline daily protein intake would be:
Women
19–50 yrs:
60g min (average day = 110g)
51–71 yrs:
72g min (average day = 115g)
70+ yrs:
69g min (average day = 111g)
Men
19–50 yrs:
81g min (average day = 139g)
51–71 yrs:
60g min (average day = 120g)
70+ yrs:
63g min (average day = 126g)
✔️ No calculator needed
✔️ Your protein needs covered
For the Ultimate Confidence…
Pair it with the Shopping Guide — so you know which products to buy and how much to include.
Healthy eating becomes:
simple ✔️ satisfying ✔️ stress-free ✔️
Ready to feel confident with food again?
Download the Portion & Protein Guide today and make healthy eating easier — every single day.