built to work together

Portions, not numbers.

Your Portion Plate is the starting point. You use it to visually learn what balanced portions look like for your meals; carbs, protein, fats, and colour, in a way that feels natural and realistic.

Once you’ve plated a meal a few times, your brain begins to recognise those portions without effort. There’s no weighing, counting, or tracking. Just seeing, serving, and eating. The plate trains your eye so balance becomes second nature, and it also acts as a perfect guide when filling your other containers.

Transferring your meals is simple. The portions you place on the plate can be directly measured into your Morning Mini, Bliss Bowl, or Balance Box. The containers aren’t about restriction, they’re about consistency.

You’re not guessing, relying on hunger alone, or eating from packets. Using the plate as your measuring guide allows you to carry balanced portions into busy mornings, workdays, treats, and takeout. One system, many moments, all without overthinking.

Tip for using your Portion Plate as a measuring tool for the other containers:

The largest section is your base, small sections are extras/toppings — this same logic works if you’re using your Morning Mini jar or Balance Box. The plate shows you visually how much of each element to add so you don’t need scales or measuring spoons.

rise & nourish

Breakfast sets the tone for appetite regulation for the rest of the day. Research in behavioural psychology shows that early-day portion size strongly influences later food intake, often without us noticing. When breakfast is oversized or unstructured, it can lead to increased hunger signals, cravings, and larger portions at subsequent meals.

Using a consistent, pre-defined breakfast container removes guesswork and reduces decision fatigue. Over time, the brain learns what “enough” feels like in the morning, helping stabilise blood sugar, improve satiety cues, and reduce the urge to overeat later in the day. The goal isn’t restriction, it’s training the body and brain to trust a predictable amount.

Stack of three pancakes with whipped cream on top served on a white plate, placed on a wooden table.

blue calm chia

What you’ll need

  • 2 tbsp chia seeds

  • ¾ cup milk of choice (or yogurt + splash of milk)

  • Handful of berries (fresh or frozen)

  • Optional drizzle of honey or maple

How to make
Stir everything together, refrigerate overnight or for at least 2 hours. Eat cold.

Why it works
High fibre, slow digestion, steady energy. Keeps you full without heaviness.

A bowl of clam chowder with black mussels, lettuce, and a grilled piece of bread with a crosshatch pattern, on a dark wooden table with a glass of white wine in the background, and a white napkin with a fork, knife, and spoon.

banana bliss bowl

What you’ll need

  • ¾ cup plain Greek or coconut yogurt

  • ½ banana, sliced

  • 1 tbsp nuts or seeds (almonds, pumpkin, sunflower)

How to make
Layer yogurt, banana, and crunch directly into the Morning Mini.

Why it works
Balanced protein + carbs. Gentle on digestion and easy to repeat daily.

A bowl of meat and vegetable stew garnished with parsley, served with mustard and cooked potatoes, with a glass of beer on a wooden table.

oat reset jar

What you’ll need

  • ½ cup rolled oats

  • ½ cup milk of choice

  • Handful of blueberries

  • Pinch of cinnamon

How to make
Mix everything together and soak overnight. Eat cold or warm briefly.

Why it works
Comforting, filling, and predictable. No spikes, no crashes.

workday eats

Lunch is a critical meal for regulating energy and appetite through the rest of the day. Behavioural research shows that when lunch portions are unpredictable or oversized, people often experience mid-afternoon crashes, cravings, and mindless snacking.

Using your Balance Box consistently trains the brain and body to recognise what “enough” looks like, which reduces overeating later. It also helps stabilise blood sugar and keeps energy levels smooth, so your workday feels manageable rather than a cycle of highs and crashes. Over time, this approach strengthens portion awareness, making balanced eating automatic, without willpower or calorie tracking.

Plate of three pancakes topped with whipped cream on a wooden table.

chicken wrap balance

Ingredients:

  • 1 small tortilla or flatbread

  • 100g cooked chicken slices

  • 1 cup salad (lettuce, tomato, cucumber)

  • 1 tsp mayo or dressing

Instructions:

  1. Roll the chicken and salad in the tortilla.

  2. Place the wrap in one compartment, extra salad in another.

  3. Optional: small portion of cheese or avocado.

  4. Easy, portable lunch that fills you up without overthinking.

Bowl of mussels with lettuce and bread, with a glass of white wine on a wooden table, cutlery on a napkin.

ham & cheese favourite

Ingredients:

  • 2 slices of bread

  • 2–3 slices of ham or turkey

  • 1 slice of cheese

  • 1 cup carrot or cucumber sticks

Instructions:

  1. Make your sandwich and cut in half.

  2. Place sandwich in one compartment, veggie sticks in the other.

  3. Optional: a small handful of grapes or cherry tomatoes.

  4. Familiar, satisfying, and portioned perfectly for work.

A bowl of sausage and mushroom stew garnished with parsley on a wooden table, with a glass of beer, a folded napkin, and utensils nearby.

wok & roll

Ingredients:

  • ½ cup cooked rice (white or brown)

  • 100g diced cooked chicken (or tofu)

  • ½ cup mixed vegetables (peas, carrots, corn)

  • 1 tsp soy sauce or light seasoning

Instructions:

  1. Fill the largest compartment with vegetables.

  2. Add rice to one smaller section and chicken to the other.

  3. Optional: sprinkle with sesame seeds or a dash of soy sauce.

  4. Quick, tasty, and feels like a normal home or takeout meal.

everyday plates

Dinner is often the most relaxed meal of the day, but it can also be the one where we overeat without realizing it. Using a portioned plate helps you enjoy normal, satisfying meals while staying consistent with your eating habits. It encourages balance between protein, carbs, and vegetables, trains your brain to recognise what “enough” feels like, and prevents late-night snacking. With the right portions, dinner becomes stress-free, enjoyable, and nourishing, without needing to track calories or restrict yourself.

Stack of pancakes topped with whipped cream on a white plate, placed on a rustic wooden table with silverware and a napkin beside it.

chicken, mash & veg plate

Ingredients:

  • 100g roasted or grilled chicken

  • ½ cup mashed potatoes or sweet potato mash

  • 1 cup steamed or roasted veggies (carrots, peas, broccoli)

Instructions:

  1. Fill the largest compartment with veggies.

  2. Place mash in one smaller section, chicken in the other.

  3. Optional: a pat of butter or drizzle of gravy for flavor.

  4. Enjoy a comforting, satisfying meal.

A bowl of mussels with lettuce and a slice of grilled bread with grill marks, served on a dark wooden table with silverware and a glass of white wine.

Sausage & veggie roast plate

Ingredients:

  • 2 cooked sausages (any type you like)

  • ½ cup roasted potatoes or pumpkin

  • 1 cup roasted mixed vegetables (zucchini, capsicum, carrot)

Instructions:

  1. Fill the largest compartment with vegetables.

  2. Add roasted potatoes to one section, sausages to the other.

  3. Optional: ketchup or mustard on the side.

  4. A simple, everyday plate that hits all the right portions.

A bowl of Irish stew garnished with parsley and mustard, served on a white plate, with a glass of beer and cutlery on a napkin beside it on a wooden table.

pasta & meatball plate

Ingredients:

  • ½ cup cooked pasta (any shape)

  • 3–4 meatballs (beef, chicken, or plant-based)

  • 1 cup roasted or steamed veggies (broccoli, peas, zucchini)

Instructions:

  1. Place veggies in the largest compartment.

  2. Add pasta and meatballs to the smaller sections.

  3. Optional: sprinkle cheese or drizzle olive oil.

  4. A balanced, familiar dinner everyone will enjoy.

bliss bites

Treats aren’t a “cheat” — they’re an essential part of a balanced eating mindset. The Bliss Bowl allows you to enjoy your favourite indulgences in a pre-portioned, intentional way, so you can satisfy cravings without overdoing it.

Research in behavioural psychology shows that denying yourself small pleasures often leads to overeating later, but when treats are planned and portioned, your brain learns balance and self-trust. The Bliss Bowl turns everyday indulgences into a guilt-free, mindful habit, making it easier to stick to your Portion system and enjoy food without stress.

A stack of three golden brown pancakes topped with whipped cream on a white plate, on a dark wooden table with a fork and knife on a napkin to the side.

chocolate peanut crunch

Ingredients:

  • 1 tbsp peanut butter

  • 1 small square of milk chocolate or chocolate chips

  • ½ banana, sliced

  • Optional: sprinkle of granola

Instructions:

  1. Place banana slices in the Bliss Bowl.

  2. Top with peanut butter and chocolate pieces.

  3. Optional: sprinkle a little granola for extra crunch.

  4. Enjoy mindfully — perfectly portioned for a sweet treat.

A bowl of mussels with lettuce and a piece of toasted bread on top, served with a glass of white wine, set on a wooden table with a fork, knife, and spoon on a white napkin.

cookie dough delight

Ingredients:

  • 2 small cookie dough balls (homemade or store-bought)

  • 1 tsp chocolate chips

  • 1 tsp chopped nuts (optional)

Instructions:

  1. Place cookie dough balls in the Bliss Bowl.

  2. Sprinkle chocolate chips and nuts on top.

  3. Enjoy slowly, savoring each bite — your treat portion controlled.

A bowl of mashed potatoes wrapped in gravy with cooked sausage, garnished with parsley and mustard, served on a white plate. There is a glass of beer, a napkin, and utensils on the wooden table.

berry & chocolate swirl

Ingredients:

  • ½ cup mixed berries (strawberries, blueberries, raspberries)

  • 1 tbsp chocolate hazelnut spread or chocolate chips

  • 1 tbsp crushed biscuits or graham crackers (optional)

Instructions:

  1. Place berries in the Bliss Bowl.

  2. Drizzle with chocolate spread and sprinkle crushed biscuits on top.

  3. Enjoy as a sweet, tangy, chocolatey portioned treat.

Portion Tips for Bliss Bowl:

  • Treat foods are enjoyed intentionally, not mindlessly.

  • Using the Bliss Bowl teaches your brain what “enough” looks like for indulgences.

  • Small, satisfying portions help reduce cravings without feeling deprived.

enjoying takeout with portion

Takeout isn’t “bad” — it’s a normal part of life, especially on busy days. The Portion Plate shows you how to enjoy your favourite meals without overdoing it, helping you stay balanced while still having the foods you love.

Using your plate for takeout teaches your brain to recognise appropriate portions even outside of home-cooked meals, reducing guilt and mindless overeating. By including takeout in your routine in a mindful way, you can enjoy real life, stay consistent with healthy habits, and build a sustainable relationship with food.

pizza night

Instructions:

  1. Place 2–3 small slices (or equivalent portion) in one compartment for your protein & carbs.

  2. Add a side salad or steamed veggies in the largest compartment.

  3. Optional: a small piece of garlic bread can go in the remaining section.

  4. Eat slowly, focusing on savouring each bite. The plate helps you enjoy pizza without mindless extra slices.

burger & fries

Instructions:

  1. Place your burger in one compartment (consider removing or portioning the bun if you like).

  2. Fill the largest compartment with salad, roasted veggies, or carrot sticks.

  3. Add a small handful of fries in the remaining section.

  4. Enjoy the combo — the portion plate keeps everything balanced and satisfying.

chinese takeout

Instructions:

  1. Place a moderate portion of fried rice in one smaller compartment.

  2. Fill the largest compartment with stir-fried vegetables or a side salad.

  3. Place protein (chicken, beef, tofu) in the remaining compartment.

  4. Eat slowly, letting the plate guide your portions and preventing “automatic extra servings.”

Tips for Takeout:

  • Use the plate to visualise balance, not restriction.

  • Make your largest compartment veggies or salad whenever possible.

  • Treat takeout as a mindful, enjoyable meal, not a “cheat.”

Getting the Most Out of Portion