Plate method - A meal plan template for weight loss

  • 3 Minutes Read

If you want a simple meal plan template for weight loss, there is nothing quite as simple as the original Plate Method. This healthy plate model controls total carbohydrates at meals as well as calories.

Meal plan template for weight loss

Use this meal plan template for weight loss to turn your healthy habits into a way of life

How does the plate method meal plan template control total carbohydrates at meals as well as calories? It is accomplished by making non-starchy veggies the star of the show and having starches and fats take a back seat. Protein foods come to the rescue to help one feel satisfied with reduced carb content. Dessert gets a makeover - fresh fruit is featured instead of cakes, cookies or candies.

How to use the Plate Method as a healthy plate model

Plate size

The plate method is based on a round 9 inch plate. Larger plates mean larger servings, more carbs, and more calories. Use a ruler or tape measure to measure the diameter (edge to edge) of the plate.

Half Plate of Non-Starchy Veggies

You can mix two or more types (e.g. salad and asparagus) or just go double on one type. There are so many non-starchy veggies to choose from:

Quarter Plate of Starchy Veggies or Whole Grains

Quarter Plate of Protein Food

One Serving Milk or Yogurt

One Serving Fresh Fruit

Other tips for using the Plate Method (one of our favorite meal plan templates for weight loss) as your healthy plate model

Plate method visuals and resources

How to create your plate
American Diabetes Association: Create your plate

Enjoy the Plate Method! I think you will find that limiting excess starches and fats in your meals is an easy meal plan template for weight loss.

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Updated: April 15, 2020

Diabetes->Carbs & Carb Counting Meal Planning & Diets->Dinner Meal Planning & Diets->Plate Method
Apr 15, 2020
Katherine Isacks
Katherine Isacks, MPS, RDN, CDE - Registered Dietitian and Certified Diabetes Educator (CDE)

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