The plate method: A guide to balanced meals

Are you ready to feel more confident building balanced meals? Introducing the plate method! A simple, effective way to eat healthy meals by limiting high carb foods and getting enough veggies.

Let’s explore why this method works for so many:

  1. It’s easy to follow. There’s no counting calories or tracking carbs.

  2. All foods fit. The plate method doesn’t mean you have to eliminate foods from your meal plans — it’s more about portion control. Pick the foods you want and use the plate to guide you on the portion sizes.

  3. You get results. Using the plate method for portion control is an excellent way to safely achieve health goals like lowering your blood sugar or losing weight.

  4. It’s sustainable. The plate approach teaches you how to eat foxr the rest of your life.

Interested in Vida? Download the app today!

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Interested in Vida? Download the app today!

Download Vida Health from the app store on your phone to sign up. You’ll need to select your employer or health as your organization to check your eligibility.

Enter your mobile number and we’ll text you a link to download the app. You’ll need to select your employer or health plan as your organization to check your eligibility.

Now, let’s build the plate! You’ll divide it into 3 sections: 

  1. Start with a 9 inch plate. If you’re unsure how big a 9 inch plate is, think about the size of paper plates you use at outdoor gatherings.

  2. Fill half of the plate with nonstarchy veggies. These take center stage because they’re full of fiber, vitamins, and minerals — and low in calories and carbs. If filling half the plate feels overwhelming, start with at least 1 serving at each meal and gradually add more. Some examples are green beans, cucumbers, onions, peppers, carrots, broccoli, tomatoes, or green salad.

  3. For ¼ of the plate, choose healthy carbohydrate foods like beans, higher-fiber grains and starchy vegetables. Focus on the quantity and quality of these higher-carb foods. Opt for beans and lentils, grains like brown rice, quinoa, oats, and starchy veggies — like sweet potatoes, peas and corn. They’re higher in fiber and will help you feel full longer. When adding to your plate, aim for the size of a computer mouse.

  4. Dedicate the final ¼ of the plate to a protein source. Healthy options include fish, beans, eggs, tofu, chicken, and turkey. If you have the choice, choose grilled instead of fried. The serving size should be around 3-4 ounces, similar to the size of a deck of cards.

That’s it! Just 4 simple steps and you’ve built a nutritious, balanced meal.

In no time, you’ll be able to build tasty meals that leave you feeling satisfied and keep you on track with your health goals. To learn more about how to implement the plate method, reach out to your Coach/Dietitian.

Not a Vida member yet? Download the ‘Vida Health’ app from your phone’s app store to get started. Visit to learn more.

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