Use the healthy plate method for a simple way to plan balanced meals

If you are looking for a no-fuss, flexible way to plan meals, nothing is as simple as the healthy plate method. This approach helps you create well-balanced meals with no measuring needed.

The healthy plate method makes planning well-balanced meals a snap

You know it’s best to eat the proper portions for health and weight loss, yet you may find measuring and counting too overwhelming. The healthy plate method checks all the right boxes easily! This plan works whether you want to limit calories and carbs or just plan balanced and appealing meals.

How to use the plate method

Your plate: Size matters

The plate method uses a 9-inch (23 cm) diameter plate, which is closer to the size of your salad plate than your dinner plate. Eating from a smaller plate is a clever, natural way to limit portions without feeling deprived.

Non-starchy veggies: Half your plate

• Filling half your plate with veggies means more crunch, more color, and no empty space on your plate as you cut calories.
• You can mix two or more different vegetables (e.g., salad and roasted veggies) or double up on one kind. Cooked, steamed, or raw veggies and canned or frozen ones all count.
• There are so many non-starchy veggies to enjoy, including asparagus, broccoli, carrots, cauliflower, green beans, lettuce, mushrooms, spinach, and tomatoes.

Tip: Non-starchy veggies include all vegetables except potatoes, corn, peas, and winter squash, which are considered starchy veggies (see below).

Whole grains or starchy veggies: A quarter of your plate

• Whole grains include brown rice, whole-wheat pasta, quinoa, whole-grain bread, and buckwheat.
• Starchy veggies include potatoes, sweet potatoes, corn, peas, and winter squash (such as butternut or acorn squash). These vegetables aren’t “bad”; it’s just that they are higher in carbs and calories than other veggies.

Protein: A quarter of your plate

• Protein helps you stay full. One-fourth of a 9-inch plate can hold about three ounces of cooked meat, poultry, or fish, supplying roughly 21 grams of protein.
• Additional protein sources include eggs, cheese, tofu, tempeh, edamame, and veggie burgers.
• Legumes, such as black beans, chickpeas, or split peas, are hearty and heart-healthy protein sources. Just remember, they also count toward your carbs.

Healthy fat

• The plate method allows for a small amount of healthy fat, such as a tablespoon of salad dressing, a drizzle of olive oil, or a sprinkle of nuts or seeds.

Milk, milk substitute, or yogurt: On the side

• Milk and yogurt count as carb servings and are good protein sources.
• One serving is one cup of milk or milk substitute, plain or light yogurt, or dairy-free yogurt.
• Non-dairy milk substitutes, such as soy milk, almond milk, or oat milk, vary in their carb and protein content.

Fruit: On the side or for dessert

• Fruits provide a healthy form of carbohydrates. Choose fresh or frozen fruit over dried fruit or fruit juices to maximize portion size while keeping calories low.
• One serving is a small piece of fresh fruit, one cup of berries, half a banana or grapefruit, or two tablespoons of dried fruit.

More tips for using the healthy plate method

• If you are watching carbs, note that the plate method provides three “carb choices,” or about 45 grams of total carbs per meal.
• Following the basic guidelines, the healthy plate method provides about 1,200-1,500 calories per day. High-fat starches (such as muffins), higher-fat cuts of meat, and extra fats and sugars add extra calories.
• Use the basic proportions of this plan for mixed dishes such as casseroles, stir-fries, or soups.
• Although extra veggies at breakfast are a nutritional bonus, you can use this same model for planning a healthy breakfast, with veggies as optional.
• If you prefer to eat smaller meals, move part of the meal to a snack.
• Pair the healthy plate approach with MyNetDiary’s AI MealScanner to log your meal and its nutritional components in a snap.

Whether you’re aiming to lose weight, control your blood sugar, or simply eat better, the plate method provides an easy, visual roadmap for success. No counting, no stress—just colorful, balanced meals that help you feel great and stay on track.

Additional resources

American Diabetes Association: Diabetes Plate Method
In a cooking rut? How to meal plan for weight loss
Too Busy to Cook? Here are 7 Easy-Prep Healthy Dinner Ideas

Contributions from Katherine Isacks MS, RDN

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Diabetes->Carbs & Carb Counting Meal Planning & Diets->Dinner Meal Planning & Diets->Plate Method