10/01/2026
Let’s build dinner + and actually weigh it. 🌮🥗
When I tell my nutrition clients to weigh their food, THIS is what I mean.
I started by putting my bowl on the scale and zeroing it out. After adding each ingredient, I hit ZERO again before adding the next. That way, the scale is only weighing the food I’m adding, not the bowl or everything already in it.
🥬 50g lettuce → zero
🥕 40g carrots → zero
🧀 15g cheese → zero
🌮 3 oz cooked ground chicken → zero
🥄 21g sour cream → zero
🔥 14g sweet chili brown rice crisps
Now notice: my cheese, sour cream and crisps were NOT full “serving sizes.”
I didn’t have an abundance of fat left for the day, but I still wanted all three. So instead of saying “I can’t have that,” I used smaller portions that fit what I had left.
That is flexible nutrition.
And an important note about the chicken: I weighed 3 oz COOKED ground chicken, so I logged 3 oz cooked ground chicken.
Cooking changes the weight of food, largely due to water loss. So if you weigh your food RAW, log a raw entry. If you weigh it COOKED, log a cooked entry. How you weigh it should match how you log it.
And no, you don’t have to eat the exact “serving size” listed on a package. A serving size is information: it doesn’t dictate the portion you have to eat.
Sometimes you eat more. Sometimes less. Your portion can be based on your meal, your hunger and what works within your goals.
No guessing. No banning foods. No all-or-nothing.
Weigh it. Log it. Make it fit to YOUR PLAN AND GOALS!
Then eat the damn taco salad. 😂🌮
