Why skip calorie counting?

• Faster decisions: choose from food groups instead of doing math.
• Flexible: works for any cuisine or diet pattern.
• Supports mindful eating and internal cues like hunger and fullness.
• Focuses on food quality, fiber, and protein—factors that support energy, recovery, and satiety.

The Simple Plate formula

Use your plate like a pie chart. For most meals:

• Half plate: non-starchy vegetables
• Quarter plate: protein
• Quarter plate: smart carbs (starches or fruit)
• Add: 1–2 servings of healthy fats
• Optional: dairy or calcium-fortified alternative

That’s it. Adjust the quarters based on your appetite, activity, and preferences (examples below).

No-scale portions using your hand

• Protein: 1–2 palm-sized portions per meal
• Smart carbs: 1–2 cupped-hand portions per meal
• Healthy fats: 1–2 thumb-sized portions per meal (or a small drizzle of oil)
• Veggies: 1–2 fist-sized portions per meal (more if you like)

Start with 1 of each for smaller appetites; use 2 of each if you’re larger, very active, or still hungry after meals. Adjust up or down until meals keep you satisfied ~3–4 hours.

Build your plate step by step

1. Pick your protein: the anchor that supports muscle, fullness, and recovery.
2. Fill half your plate with non-starchy veggies: volume, fiber, and micronutrients.
3. Add smart carbs: energy for brain and body, plus fiber.
4. Include healthy fats: flavor, satisfaction, and nutrient absorption.
5. Add flavor boosters: herbs, spices, citrus, vinegars, fermented foods.

Food ideas for each category

Non-starchy vegetables

Leafy greens, broccoli, cauliflower, zucchini, peppers, tomatoes, cucumbers, mushrooms, green beans, asparagus, eggplant, cabbage, carrots, celery, radishes, onions, okra.

Protein

Chicken, turkey, fish, shellfish, eggs, lean beef/pork, tofu, tempeh, edamame, lentils, beans, Greek yogurt, cottage cheese, seitan. Combine plant proteins for completeness (e.g., beans + grains).

Smart carbs (starches and fruits)

Brown rice, quinoa, oats, whole-grain pasta/bread, corn, potatoes, sweet potatoes, plantains, beans/lentils, fruit (berries, apples, citrus, bananas, mango, melon).

Healthy fats

Olive oil, avocado, nuts, seeds, olives, tahini, nut butters, fatty fish, yogurt/cheese (if using dairy). Use mainly for cooking or finishing.

Flavor boosters

Herbs, spices, garlic, ginger, chili, lemon/lime, vinegars, mustards, salsa, hot sauce, kimchi, sauerkraut, miso. Choose lower-sugar sauces if desired.

Quick meal ideas

Breakfast

• Veggie omelet + berries + avocado
• Greek yogurt bowl with oats, chia, nuts, and fruit
• Tofu scramble with peppers and spinach + whole-grain toast + tahini
• Overnight oats with milk, protein powder or skyr, nuts, and banana

Lunch

• Grain bowl: quinoa + roasted veggies + chickpeas + tahini-lemon
• Chicken salad plate: mixed greens + tomatoes + corn + beans + olive oil
• Sushi-style bowl: salmon or tofu + rice + cucumber + edamame + seaweed + avocado
• Whole-grain wrap: turkey or tempeh + slaw + hummus + fruit on the side

Dinner

• Stir-fry: shrimp or tofu + mixed veg + brown rice + sesame oil
• Sheet-pan: chicken thighs + Brussels sprouts + sweet potatoes + chimichurri
• Bean chili over baked potato + side salad
• Grilled fish + asparagus + couscous + olive tapenade

Snacks (pair protein/fiber/fat)

• Apple + peanut butter
• Carrots + hummus
• Greek yogurt + berries
• Whole-grain crackers + cheese or edamame
• Trail mix (nuts, seeds, a few dried fruit)

Adjust the plate to your goals

• General health and satiety: use the standard formula.
• Fat loss: start with the standard, emphasize veggies and protein; if still hungry, add more veg or a little extra protein. Avoid cutting carbs too low if it hurts energy.
• Muscle gain: increase protein to 1.5–2 palms per meal and carbs to 2 cupped hands around training.
• Endurance or heavy training days: bump smart carbs to 2–3 cupped hands at meals before/after workouts.
• Lower-carb preference: shift a portion of carbs to extra non-starchy veg and healthy fats; keep protein steady.

Check how you feel 1–3 hours after meals. If you’re hungry sooner, add protein/fiber or a little fat; if sluggish, shift some fat to carbs or reduce portion size slightly.

Make it fit your dietary pattern

• Vegetarian/vegan: rely on tofu, tempeh, lentils, beans, edamame, seitan; add B12-fortified foods if needed.
• Gluten-free: choose rice, quinoa, potatoes, corn, gluten-free oats/breads.
• Dairy-free: use fortified plant yogurts/milks; include calcium sources like tofu set with calcium sulfate, leafy greens, almonds, sesame/tahini.
• Mediterranean: olive oil, fish, legumes, whole grains, lots of herbs and vegetables.
• Budget-friendly: frozen vegetables, canned beans/fish, eggs, bulk grains, seasonal produce.

Dining out with the Simple Plate

• Scan the menu for a protein + veg + starch combo (grill, roast, stir-fry, bowl).
• Ask for an extra veggie side or salad to fill half the plate.
• Choose a starch that’s roasted/steamed/boiled when possible.
• Request sauces/dressings on the side; add enough for flavor.
• Stop at comfortable fullness; take the rest to go.

Pantry and prep shortcuts

• Protein: rotisserie chicken, canned tuna/salmon/beans, eggs, tofu/tempeh.
• Veg: pre-washed greens, frozen mixed vegetables, baby carrots, steam-in-bag options.
• Carbs: microwaveable brown rice/quinoa, whole-grain wraps, oats, potatoes.
• Fats/flavor: olive oil, tahini, nuts/seeds, salsa, vinegars, spice blends, pickled veg.
• Batch cook 1 protein + 1 grain + 2 veggies each week for mix-and-match bowls.

Troubleshooting

• Always hungry: add a palm of protein or a fist of veggies; include a thumb of fat; check that you’re not skipping carbs entirely.
• Low energy or brain fog: add a cupped hand of smart carbs, especially around workouts or busy mornings.
• Bloating: try cooked vs. raw veggies; vary fiber types; drink water; consider smaller portions of cruciferous veg and beans at a time.
• Cravings: plan consistent meals; include protein and fiber; allow satisfying flavors and occasional desserts mindfully.
• Plate looks small: use smaller plates/bowls to match your appetite visually.

One-minute meal builder checklist

• Protein: palm
• Veg: fist (or two)
• Smart carbs: cupped hand
• Healthy fats: thumb
• Flavor: herbs/spices/sauce
• Hydration: water, tea, or sparkling water

FAQ

• Do I need to measure? No—use the hand guide and your appetite cues.
• What about sauces? Use freely for flavor; aim for modest amounts of high-sugar sauces if that aligns with your goals.
• Is dessert allowed? Yes—enjoy mindfully. Consider fruit-forward desserts or small portions with a meal.
• Alcohol? If you drink, pair with food and water; be aware it can increase appetite and reduce sleep quality.
• Supplements? Whole foods first. Consider vitamin D, B12 (for vegans), or others based on personal needs and professional guidance.

Note: This guide is educational and not a substitute for personalized medical nutrition advice. If you have specific health conditions or needs, consult a qualified professional.