What is The Plate Method?

The Plate Method is one of the easiest and most effective methods for improving your diet by eating a well balanced meal of high-quality foods.

You can utilize this method to incorporate your favorite foods and recipes in your diet.

There is no measuring, no weighing of food.

Here are the steps to follow the plate method:

#1. Fill half your plate with non-starchy veggies.

#2. Fill a quarter of your plate with protein (preferably lean protein, the lighter in color the better). 

#3. Fill a quarter of your plate with complex carbohydrates (aka starch).

#4. Add a thumbs size of healthy fat and you have a complete meal.

Why use the plate method?

#1. It is easy!

#2. It can be done almost anywhere.

#3. It gives portion control without the measuring cups or food scale.

FAQs About the Plate Method

Does fruit count as a veggie?

–No, Fruit is good for you and it is a great food source for your daily fuel but fruit goes in the starch category.

Where does Dairy go?

— Dairy goes in the protein category. It often contains fat as well so you would not need to add fat to your plate for that meal.

Can I eat bread?

— Yes! Grains, especially whole grains (brown rice, whole grain pasta etc.) are a good source of fiber and many vitamins. Grains go in the starch category.

How do I eat plate method at a restaurant?

–You could ask for a double portion of veggies in exchange for the rice/potato or you could order a salad in addition to your meal.

What is a healthy fat?

— Nuts, Avocado, seeds, Olive oil, Coconut oil are some examples. Refer to the Food Options Guide linked below for more ideas.


Click the link below and the sample meal pictures for some great ideas of what you can put in each section of your plate.

This is not an exhaustive list of all the foods but it is a helpful tool so you know what category certain foods fit into. 


Food Options Guide HERE




If you have more questions about the Plate Method or need accountability and consistency with sticking to the plate method I’d love to help you!

Just schedule a FREE nutrition consultation and we can talk through how you can incorporate this simple way of eating into your healthy lifestyle.





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