Meal Plan
Plan the week's meals together, size every plate with your hand, and skip anything someone won't eat. Grown-ups and kids eat the same meals, just different portions.
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This week's meals
Shopping list
Built from this week's meals. Tick items off as you shop; ticks are saved on this device only.
Portions by hand
Your hand is your measuring cup, and it grows with you. Kids use their own hand, so their plate scales on its own.
Grown-ups
- Protein first, every meal. It keeps you full and protects the muscle you're building.
- Fill half the plate with vegetables before going back for seconds of anything else.
- Eat slowly. Stop at about 80% full; it takes a while for full to register.
- Water with meals. Save sweet drinks for rare treats.
Kids
- Grown-ups decide what's served. Kids decide how much of it they eat.
- No "clean plate" rule and no food as a reward. Seconds are fine when they're hungry.
- Offer a new food next to one they already like. It can take 10+ tries before they like it.
- Talk about food as fuel for strong muscles and a fast mile, never about weight.