Dinner: Fuel Smarter, not harder

Posted on: November 7th 2021

Let’s end the day with a bang! You’ve made it through breakfast and lunch, and had plenty of snacks to keep you fueled like the champion you are. Now it’s time to finish strong to get you through the night without waking up absolutely starving (we’ve been there).

One of the biggest questions that we get is, “What’s the best portion size for me?” Unfortunately, it’s not as simple as one to two ounces of this or a scoop and a half of that. It all depends on the person, their daily activities, and their goals. As long as you’re eating high-quality, whole foods, you can easily adjust the amount you’re eating to suit your needs. While it might be easier for there to be an “exact right number of calories to eat” and an “exact right way to eat them”, the truth is that life doesn’t work that way. There will be days where you need more, days where you need less, days when you are sick, days when you’re rehabbing an injury, days when you’re at a tournament. To eat well, you need to know the basics of portioning and nutritional science to help you adapt to those changing conditions like a champ.

A simple portioning tool is right at the end of your arm – your hand!


You can gauge your protein serving by the size of your palm. 1-2 palms per serving is a good rule of thumb.


Carbs can be measured in your cupped hand. Again, 1-2 hands per serving. The more active you are, and the more muscle you carry, the more carbs you’ll need day to day. And we’re talking low-glycemic complex and simple carbs – fruits, veggies, whole grains and whole dairy products – no processed carbs!


Healthy fats get measured with your thumb, 1-2 thumbs per serving.

Fruits, Leafy Greens and Veggies

These get measured with your fist. A leafy green serving should be 2 fists worth, starchy veggies like potatoes and yams should be a half fist.


These portion sizes works for all meals, including dinner and dessert (YES, dessert!). Need some recipe ideas? Say no more.


Chicken with Squash in Cream Sauce (2 servings) (Any Time Meal)

  • 1lb pre-roasted chicken breast, chopped or shredded
  • (optional, or replace with seitan)
  • 3 medium yellow squash, sliced
  • 2 C mushrooms
  • ½ yellow onion, chopped
  • ⅔ C plain Greek yogurt
  • ½ C shredded cheddar cheese
  • ½ tbsp butter or other oil
  • 1 chicken bouillon cube, dissolved in ½ C water or 1 C from can of broth
  • ½ tsp garlic powder
  • Salt and pepper

Sauté the onions, squash and mushrooms in oil/butter until soft, add pre-cooked chicken breast and fry another 2 or so minutes. Add chicken broth and bring to a boil, stir in yogurt gradually, add spices and cheese until mixture thickens. Sprinkle cheese on top to serve.

693 calories; 89 g protein; 24 g carbohydrates; 27 g fat





Paleo Brownie Bites

  • 1 cup walnuts
  • 1 ⅓ C pitted dates
  • 1 tsp vanilla extract
  • 3-4 tbsp cocoa or cacao powder
  • ⅛ plus 1/16 tsp salt (optional)
  • Fruits, nut butters, nuts, etc. As above, you can add almost anything!

Blend together in a food processor. Once a thick, well blended mixture, remove from processor and roll into balls. Can be frozen for future use.

175 calories; 2 g protein; 25 g carbohydrates; 8 g fat

Most of our recipes are great for any meal, and a few are perfect post-workout recipes. Many options, can be made ahead and frozen for an easy, reheatable and healthy meal or snack later!

Roller Derby Athletics’ DerbyFuel is a four-week healthy eating plan that can be tailored to your needs. With the DerbyFuel Clean Eating System, you’ll learn:

  • How to save time and money by prepping your meals in advance
  • How to make healthy meals that taste fabulous
  • How to adjust your meal planning for life events – tournaments, travel and so on
  • How to set realistic and actionable goals and how to stick with them
  • And much more, read about it here!

DerbyFuel is included for MVP MembersEssential Plan members save $$. 

See above for links to the member-only sign-up pages!

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