Palmful - a portion journal

stay on track without giving up the food you actually cook — or counting a single calorie. everything you log stays on your iPhone. no account, no streaks, no nagging.

You are already carrying a better instrument.

Palmful is a daily nutrition journal built on the hand-portion method — no calorie counting, no barcode scanning, no hand-entering every ingredient in the meal you just cooked. Your hand is the ruler:

• Palm = a serving of protein (about 4 oz, or 2 eggs) • Cupped hand = a measure of carbs (about ½ cup of rice, or a slice of bread) • Fist = a portion of vegetables (about a cooked cupful) • Thumb = a thumb of fat (a tablespoon of oil, or an ounce of cheese)

The ruler scales with you. Bigger hands, bigger portions — the measure is the body itself.

WHY THE NUMBERS FAIL Log a home-cooked meal in a calorie app and you're typing in every ingredient by hand. The more you vary what you eat, the more tedious it gets — so the app quietly nudges you back toward the same safe, packaged meals. But you cook. And the precision was never real anyway; the labels are estimates. Palmful drops the false precision and keeps the part that works: a simple, repeatable portion you can eyeball anywhere, with any meal, in any kitchen.

TODAY, AT A GLANCE Open Palmful and see what you've still got room for — two palms of protein short, a fist of veg to go. It answers the only question you actually have at six in the evening: what should I eat next? A few taps to log, then get on with your day.

TARGETS THAT MOVE WITH YOUR DAY Training days aren't all the same, so your targets aren't either. Palmful shifts your protein, carb, veg, and fat goals for Hard, Easy, and Rest days — more fuel when you're working, less when you're recovering.

THE WEEK, AS ONE PAGE Each day is a row; the week is a page you can read at a glance. See the shape of how you've been eating without digging through a feed.

QUIET ON PURPOSE No streaks. No "good job!" No red numbers shaming you at midnight. Palmful is the tool a good coach hands you so you can stop obsessing — log a few taps, then put it down. Miss a week and nothing breaks. Nothing resets, nothing nags. Come back when you want to.

SETUP IS OPTIONAL Open the app and start logging. Sex, activity level, weight, and goals can all be left blank — tap Skip for now to jump straight in with general targets, and personalize anytime in Settings if you want targets tuned to you.

YOUR DATA NEVER LEAVES YOUR PHONE Everything you log stays on your device, in a local database on your iPhone. Nothing is uploaded, synced, or transmitted. No account, no sign-up, no email — no server ever sees your food.

Made for iPhone.

—

Palmful is a tracking journal, not medical advice. Portion estimates are general guidance. Talk to a qualified professional about your own nutrition and health needs.

Questions, bugs, or feedback: support@nsquaredlabs.com