The Healthy Plate Method
Michael Kerr • 20 February 2020
I always feel a little bit silly when I first introduce the healthy plate method to a new client because it is so simple. But that’s actually the beauty of it. It is so simple, and it works. Healthy eating does not have to be difficult. If our food was a little simpler, and a lot less processed, we probably wouldn’t be facing the obesity epidemic and rise of lifestyle-driven chronic diseases (diabetes, heart disease, certain cancers etc.) that we are.
So here it is: the healthy plate method. Essentially, you want most of your meals (lunch and dinner) to follow the diagram demonstrated above. ½ of your plate should be veggies, aim for 15-30 grams of protein at each meal, and include a serving of high fiber grains such as sprouted bread, quinoa, sweet potato, brown rice or barley. Don’t forget to include a source of healthy fats such as olive oil, avocado or nuts and seeds. The combination of protein, fat and fiber keeps us feeling full for longer and maintains stable blood sugars, which is particularly important if you are incorporating any fasting periods into your diet.
I recommend breakfast follow a slightly different pattern (as seen above). Breakfast tends to be a high-carb, low protein meal for many people. As with all meals, I recommend aiming for 15-30 grams of protein at breakfast. Breakfast is also a great place to integrate some of your recommended 2-3 servings of daily fruit. Lastly, a high fiber grain can be included at breakfast, although this is optional. Some easy breakfast ideas are:
- Chia pudding with fruit, yogurt and nut butter
- Smoothie with fruit and a protein source (protein powder, nut butter or yogurt)
- 1-2 slices of sprouted toast with avocado and hemp hearts or peanut butter and berries
One of the best things about using the healthy plate method to arrange your meals is that it allows the user to incorporate all the foods they love in more appropriate portion sizes. Although structured meal plans can be very beneficial to initiate a new way of eating, it is always the long-term goal to teach clients how to eat, based on their personal food preferences. The healthy plate method can be a very useful, and simple, tool for learning proper portion sizes and ensuring all of your nutrient requirements are met.
Every Sunday, I take time to prep our lunches for the upcoming week. I find it a massive pain in the ass every single week. I find it challenging to think of new ideas for meals I want to eat for an entire week, that keep well, and are tasty and delicious. But if I don’t meal prep, I regret it for the entire week. So (almost) no matter what, I get it done. This is one of my favourite meal prep recipes. It’s quick and easy, keeps well all week long and provides tons of fiber. My favourite kind of recipe!
This is bomb. Creamy and delicious, just the way Alfredo should be. Minus all the saturated fat of a traditional Alfredo sauce 🙌
1 pack (454g) Rice vermicelli noodles 227g Cremini mushrooms, sliced 15 Brussels sprouts, halved 1 small sweet potato, cubed (1/2 inch x 1/2 inch) 1/2 Spanish onion, diced
