The Plate Method
A simple visual guide for building balanced meals without counting calories or measuring portions precisely.
Half Plate: Vegetables
Fill half your plate with non-starchy vegetables for fiber, vitamins, and volume
Quarter: Protein
Lean meats, fish, eggs, legumes, or plant-based proteins for satiety
Quarter: Carbs
Whole grains, starchy vegetables, or other complex carbohydrates
Plus: Healthy Fats
Small amounts of olive oil, nuts, avocado, or seeds
Weekly Planning Tips
- Plan meals for the week ahead on a consistent day
- Check what you already have before shopping
- Choose recipes with overlapping ingredients
- Prep vegetables and proteins in advance
- Keep simple backup meals for busy days
- Build in flexibility for eating out or leftovers
Grocery List Basics
Proteins
Chicken breast, ground turkey, eggs, Greek yogurt, cottage cheese, canned tuna, beans, lentils, tofu
Vegetables
Leafy greens, broccoli, bell peppers, carrots, tomatoes, cucumbers, onions, garlic, frozen mixed vegetables
Fruits
Berries, apples, bananas, oranges, frozen fruit for smoothies
Whole Grains
Brown rice, quinoa, oats, whole grain bread, whole wheat pasta
Healthy Fats
Olive oil, avocados, nuts, seeds, nut butter
Pantry Staples
Herbs and spices, canned tomatoes, broth, vinegar, mustard, hot sauce
Sample Day of Meals
Breakfast
Greek Yogurt Bowl
Plain Greek yogurt topped with berries, sliced banana, handful of granola, and drizzle of honey
Lunch
Chicken & Veggie Bowl
Grilled chicken over mixed greens, cherry tomatoes, cucumber, shredded carrots, with olive oil and lemon dressing
Dinner
Baked Salmon Plate
Baked salmon fillet, roasted broccoli and bell peppers, quinoa, side salad
Snacks
Apple with almond butter, handful of mixed nuts, carrot sticks with hummus, or a protein smoothie
Mindful Eating Practices
- Eat without distractions when possible
- Chew slowly and savor your food
- Pay attention to hunger and fullness signals
- Stop eating when comfortably satisfied, not stuffed
- Stay hydrated throughout the day
- Allow yourself to enjoy food without guilt
Need More Recipe Ideas?
Explore our collection of simple, nutritious recipes and snack ideas.
Important: This information is for educational purposes only and is not personalized nutrition advice. Individual nutritional needs vary. Consult with a registered dietitian or healthcare provider for personalized guidance, especially if you have dietary restrictions, allergies, or health conditions.