• Jessica

The Plate Method

Updated: May 21



The Plate Method: 1/2 plate veggies; 1/4 plate legumes or plant-based protein; 1/4 plate whole grains or starchy veggies

This plate method is a simple way to ensure that you are getting plenty of vital nutrients in your meal. If your goal is weight loss, this method also helps with portion control.


🌱1/2 plate non-starchy vegetables: this includes greens, crucifers and other non-starchy vegetables. This is the one category that I tend to think you can be unlimited in and therefore, I think of the half-plate measurement as a minimum. Just be sure veggies are prepared free of oils and excessive salt. Low sodium vegetable broth is a great option to sauté your veggies in. Or, simply roast, steam or blanche.

. 🌱1/4 plate legumes or plant-based protein: there are so many different types of legumes to cover this base and TONS of different ways to prepare them from stews and burger patties, to hummus and falafels. This is where you can really get creative, especially with spices. This category also includes plant-based proteins like tofu and tempeh. These still undergo a little bit of processing, so I limit these, but it is a good option when you want some variety. Always make sure any soy product is organic, or at least non-GMO. 🌱1/4 plate whole grains or tubers: this portion of the plate is what’s going to help you feel full. Tubers, or starchy root vegetables like potatoes and yams, can be prepared in a myriad of ways. If you opt instead for grains, just be sure that they are whole grain. Brown rice, quinoa, amaranth and other whole grains are options here. Whole grain pastas and breads also count in this category. Just be sure to check ingredients/nutrition facts to be sure there aren’t any additives like oil, sugars and excess salt.

The Plate Method featuring cabbage salad, tofu stir-fry and brown rice

I personally like to use this method for typically savory meals like lunch and dinner. It can also work if you enjoy a savory breakfast such as tofu scramble with spinach and Ezekiel toast. You can also use these ratios in cooking. For instance, if preparing a stew, it would contain 50% non-starchy veggies, 25% starch and 25% legumes.


How do you implement the Plate Method? Share in the comments!

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