Calculating food portions for weight loss and macro tracking can be an onerous task, especially if you’re cooking on a regular basis or you are an elite athlete/bodybuilder looking to regimentally achieve meal portion control. Fortunately, the commercial world has latched onto this opportunity and launched a range of products that can keep overeating and undereating in check. Read on to discover food portion control for weight loss and bulking – tips & gadgets.

Portion control tips

Weigh your food: Two words that are synonymous in a world of dieting are portion control and weight loss. Depending on how regimented and motivated your approach is to losing weight, it’s likely you’ll be using a calorie counter for weight loss or perhaps following a concept as simple as eating smaller portions. Either way, knowing what quantity of food you’re eating will aid greatly towards ensuring you’re eating the correct food portions for weight loss to be achieved.

The same applies if you’re an athlete or a bodybuilder or even a regular gym-goer consuming good muscle building foods. I’m sure the importance of adequate macronutrient intake to replenish and encourage muscle growth isn’t lost on you. Incorrectly estimating food quantities can be extremely detrimental, particularly if you’re underestimating food portions. Fortunately, included below are a number of food portion control tools to eliminate this margin of error.

How to weigh food: People may be querying whether they should use wet or dry food measurements, and the answer is simple. Foods should be weighed when dry/uncooked as their weight increases upon cooking or addition of liquids. This also ensures consistency as, for example, somebody weighing batter where they adopt the approach of adding a splash of milk in will most likely observe variations in the exact quantity of batter. Whereas someone who weighs the dry ingredients first, then adds their splash of milk (or measured value) will achieve greater accuracy.

Food Journal

Meal Planner and Food Diary Many programmes advocate the use of food journals for weight loss and muscle gain insofar that they can be an aid to accounting for everything that you have eaten (both knowing and subliminally), and ensuring that you hit your daily targets. This meal planner offers:

  • Daily tracking of food, quantity and value (calories)
  • Daily exercise and water intake
  • Weekly weight loss/gain tracker
  • Body measurement tracker
  • Nutritionalist tips to guide you towards healthy eating and achieving your goals
  • Compatibility with Slimming World and other weight loss programmes

If you’re looking for a less flowery looking version, try this Food and Health Journal/Food Diary/Fitness or Sports, Fitness & Diet Hardback Notebook

As an Amazon Associate, I earn from qualifying purchases.

Food journal, food diary, weight loss meal planner, Slimming World

Portion control gadgets

Now if you thought this post would feature only the latest, newest, gadgetiest of gadgets known to humankind, well prepare to take a breather, as some of the best tools for portion control are staples found in most kitchens. This is true for the first few portion control gadgets:

Salter Digital Kitchen Scales

This is #1 best-selling digital kitchen scales, and it’s no wonder why. It has a stylish stainless steel base surrounded by a black base, making it easy to clean and hygienic. It’s also easy to use with a large display and 2 button functionality. Additionally, it has excellent accuracy and allows for imperial and metric gram units of measurement.

Some other noteworthy features:

  • Allows for multiple measurement of ingredients in the same bowl
  • Aquatronic functioning included that allows for measuring liquids
  • Comes with a whopping 15-year guarantee
  • Batteries included

A digital kitchen scales is certainly an essential piece of kit for anyone seeking to control food portions and accurately measure their food.

Salter kitchen digital scales, weighing scales, food portion control

Measuring Cups and Spoons

Hands up if you have ever compared your estimate of 1 tablespoon of peanut butter with an actual measure of 1 tablespoon of PB. Were you shocked to realise that it actually equates to a very level measurement, and you can’t in fact heap as much peanut butter onto the tablespoon as is humanely possible and still constitue it as 1 portion? Such misaccurate food portioning could lead to an excess 100-200 calories.

Well if you have made such mistakes before with this or any other ingredients, here is the perfect solution for accurate food portion sizes! The sky really is the limit when it comes to ingredients you can measure with these, whether it’s protein powder, creatine, peanut butter, milk, coffee, spices, water etc.

This set provides 4 cups and 4 spoons:

4 measuring cups: 1 Cup (250ml), 1/2 Cup (125ml), 1/3 Cup (80ml), and 1/4 Cup (60ml).

4 measuring spoons: 1 Tablespoon (15ml), 1 Teaspoon (5ml), 1/2 Teaspoon (2.5ml), 1/4 Teaspoon (1.25ml).

  • Dishwasher safe
  • Measurements are clearly displayed on each cup and spoon
  • Collapsable for compact storage
  • 12 month guarantee and 120 day replacement guarantee

Again, these should be a staple kitchen gadget in any household, regardless of if you’re endeavouring to achieve accurate portion control for weight loss or weight gain.

Measuring cups, measuring spoons, food portion control

3-in-1 Pasta Portion Measure / Cooker / Drainer Basket

As we all know from reading the ultimate guide to carbohydrates, the days of carb-shaming should be well and truly in the past. But portion control is another conundrum. How many times have you poured a relatively normal looking portion of pasta into a pot only to return to a cooked portion big enough to feed a small army? Yes, we’ve all experienced portion distortion, and it just goes to show how difficult pasta portion control can be.

Hand me a few potatoes any day, at least I know what I’m getting!

Well at least that’s what I used to think until I got smart and started weighing my portions. However, there’s also this handy single portion pasta basket that aids in not only measuring pasta, but also cooking and draining it too!

Simply fill the pasta up to the mark on the basket, stand it in a pot of water and when it’s cooked, just lift it out and drain the excess water – and hey presto, you’ve got a single portion of pasta!

Features include:

  • Dishwasher safe and compact for easy storage
  • Cooks a wide range of pasta types and also spaghetti
  • 12 month guarantee
  • BPA free

Pasta portion control basket, kitchen gadgets
Healthy portion plate

Unsure of how much to fill your plate up? Well use this handy plate which marks out sections describing what portion of your plate should constitute meat, carbohydrates and vegetables.

  • Dishwasher safe
  • Dinner plate size
  • High quality durable melamine plate
  • Saves the requirement to measure portions of food

Portion control plate, dinner portions, weight plate


  • Weighing your food increase accuracy and minimises overeating and undereating
  • Weigh food when it’s dry or uncooked for optimal accuracy
  • Food journals are a great way of tracking food and liquid intake
  • Certain foods, e.g. pasta, nuts, butters can be easy to overestimate the quantities of

By the way, if you’re in need of some storage containers for your meal prep, check out microwave-safe meal prep containers review

What kitchen tools do you rely on to aid your portion control, if any? Do you have any tips on achieving portion control? Comment down below!

Sources 2020. Boxclever Press Food Journal. Perfect for use as a Meal Planner and Food Diary. Compatible with Slimming World and Other Weight Loss Diets. Includes Weight Loss Chart, Water Intake and Body Tracker. [online] Available at: [Accessed 21 March 2020]. 2020. [online] Available at: [Accessed 21 March 2020]. 2020. Kitchencraft Healthy Eating 3-In-1 Pasta Portion Measure / Cooker / Drainer Basket – Green. [online] Available at: [Accessed 21 March 2020]. 2020. Salter Digital Kitchen Scale, As Seen On TV, Elegant Slim Design For Easy Storage, Electronic Cooking Scale For Home/Kitchen, Weigh Food 5 Kg + Aquatronic Function, Batteries Included – Black/Chrome. [online] Available at: [Accessed 21 March 2020]. 2020. The Diet Kit® Perfect Portion Control Divided Diet Plate [online] Available at: [Accessed 21 March 2020].

Categories: Blogs


Esmeralda · 23/03/2020 at 5:41 PM

You have very imformative information here. I really liked the handy single portion basket and the plate! with all of the healthy vegtables listed on there a really good idea.The only think was when I clicked on the scale it took me to Amazon but it showed the plate. I thought it would go to the scale but maybe you set it up that way. Anyway, over all you have done a tremendous job.

    Sharon · 23/03/2020 at 7:51 PM

    Hi there,

    Thank you so much. I’d love to hear how you get on with the pasta basket and plate if you end up purchasing them. I have modified that now so by clicking on the image it brings you to Amazon and it opens on a new tab too.

    Hope that helps,

Lisa · 23/03/2020 at 9:04 PM

Hi Sharon,

Thanks for another informative article!

You’ve shown exactly the scale that I have for portion control!

I have to say that I’ve never really got on with food journals, but when I’m cutting and really need to track my macros I use myfitnesspal as an online tracker. I like the ease of not having to add up the calories and macros myself (I have it linked to my running apps and my Fitbit), but on the downside with the ease of scanning product labels I really think it encourages me to eat less healthy packaged food rather than cooking from scratch which is more fiddly to track.

Have you tried any online portion control applications that might help with tracking as you cook?

Thanks in advance!

    Sharon · 24/03/2020 at 6:07 PM

    Hi Lisa,

    Happy to hear you enjoyed it and can relate to it. MyFitnessPal is essentially an online food journal, it just makes the process of tracking macros easier. But some people are old school and enjoy the concept or maybe feel more accountable when they physically write it down. Sounds as if you’re leveraging the IIFYM approach?

    The only one I have found useful is MyFitnessPal as it has an extensive library of foods and nutritional value. I’ve been looking for another forum that would generate a daily meal plan but I end up disliking the foods they suggest. That hunt still continues, if you know of any, please share them with me.

    Best wishes,

Simon · 24/03/2020 at 5:17 PM

You obviously know what you are talking about with this topic and presumably this is a serious passion of yours as well – this is the most enjoyable new post I have read in a long time.

    Sharon · 24/03/2020 at 6:09 PM

    Hi Simon,

    Thanks so much! It certainly is, in addition to providing research-based information. If you enjoyed this article, please read some of the other content, I think you might enjoy it or at least find it useful!


Ryzehn · 24/03/2020 at 5:50 PM

This is great! Thanks for making this article and these suggestions. I really like the plate actually, something that would absolutely help with portion size as I have problems with that. I will definitely be purchasing this in the future, it will be the one and only plate I’ll be using for the rest of my life!

Also, the tip about weighing ingredients dry before cooking is also very helpful, though I don’t think I have the discipline it takes to weigh each and every ingredient every time I cook.

    Sharon · 24/03/2020 at 6:11 PM


    I’d be eager to hear how you get on with the plate if you do invest!

    It doesn’t mean you have to weigh everything every time, once you have a gauge of the weights, you might end up finding tricks and techniques that give you a rough estimate (e.g. filling up to a mark on a cup).

    Best wishes,

      Ryzehn · 24/03/2020 at 7:17 PM

      True, there are lots of tricks and tips to learn when weighing ingredients that don’t require the use of a food scale. I wouldn’t mind hearing some of the tricks that you’ve learned so far!

      I will be sure to let you know how helpful the plate is when I get it!

        Sharon · 24/03/2020 at 8:23 PM

        A good one I find is that you can use your hand to guestimate the quantity of food. For example, a measure of carbohydrates should be the same size as a clenched fist, a fat source should be the size of a thumb and protein source should be about the size of your palm.

        Or if you weigh out the ingredients once and use a utensil to gauge that quantity. E.g. measure out your normal portion of cereal/oats in a cup, and say it equates to a half cup, then just scoop out a half cup each time. You’re going to have to get it out of the cereal box some way or other anyway.

        Hope these tips help!

        Looking forward to it!


Henry · 26/03/2020 at 4:35 AM

Hi Sharon,

Since new year, I started a weight loss plan and thankfully I still am following it. And I can say from first hand experience that calculating food portions has been a key element in my success so far.

I need a food journal, and I checked this Sports, Fitness & Diet Hardback Notebook you suggested and I really liked it. It will help me organize a bit more how I track how much calories I take daily. Thanks!

    Sharon · 26/03/2020 at 8:24 PM

    Hi there,

    That’s great to hear! Stay tuned for an article that might help you in sticking to your weight loss plan, it may be of value! Food portions are certainly a huge factor when it comes to weight loss. I’d love to hear your thoughts on the journal if you purchase it.

    Best wishes,

Djamila4 · 26/03/2020 at 11:47 PM

I like your blog about food portion control for weight loss. It is very interesting. It is well organized, well written and easy to understand.
Keep up the good work!

    Sharon · 27/03/2020 at 6:18 PM

    Thank you so much. If you have any queries, feel free to send them my way and I’ll be happy to help!


Jeff · 29/03/2020 at 3:42 PM

You have really provided so many food portions tips for weight loss in your post, I also found the gadgets you shared to be very interesting and some even new to me.

What is your opinion on using an online calorie calculator for weight loss, so are these accurate and a good strategy or really a waste of our time?


    Sharon · 29/03/2020 at 8:15 PM

    Thank you Jeff!

    I frequently use online calculators, such as MyFitnessPal, although you do have to be careful to select the correct food. It’s ideal if the food is verified or the specific brand of food you purchase is available. Either way, it offers a good gauge for tracking calories and macros, especially for individuals trying to lose weight/gain muscle.

    I’d be interested in hearing if you use such calculators and your opinion on them.


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