How to build a better plate: a step-by-step guide
If you care about your health but find yourself regularly staring at your plate wondering, “Is this actually healthy?” — you’re not alone. With so much conflicting nutrition information out there, it’s easy to feel confused. And of course “healthy” is different for everyone and depends on your specific needs and medical conditions!
But don’t worry, I’ve got you covered with a simple setup that works for everyone. Let’s break it down together and simplify the process of building a balanced plate that’s both nourishing and satisfying.
Step 1: Start with Protein
Protein is the foundation — but often neglected component — of a healthy, balanced meal. Including protein helps you feel fuller for longer, supports muscle building and repair, and plays a critical role in many body functions (immune system, hormones, and more!). I like to think of protein as the anchor that holds the meal together.
Protein sources to Consider:
Animal-based: Chicken, turkey, fish, eggs, lean beef or pork
Plant-based: Tofu, tempeh, legumes (like beans and lentils), quinoa
Pro Tip: Aim to fill about a quarter of your plate with protein. A 3oz (about the size of your palm!) serving of animal based protein provides 20-30 grams of protein, a 1/2 cup serving of tofu, legume, or lentil based protein provides about 8-12 grams of protein, and 1 cup of quinoa provides 8 grams of protein.
Aim to get about 20-30 grams of protein per meal! If you’re choosing an animal-based protein, you can achieve this with a single 3oz serving. If you’re choosing a plant-based protein, you can mix and match to achieve this!
Step 2: Add Some Carbohydrates
Carbs often get a bad rap, but they’re actually a vital part of a balanced diet. My favorite carb related fun fact to share is that carbs provide glucose, which is the main fuel used by your brain cells (brain cells, who needs ‘em?). Sure, brain cells can use other forms of fuel, but glucose is their preferred fuel and other fuel sources are more challenging for them to use. But like with anything in nutrition, it’s important to consider your carb sources and how you include them in your diet!
Options to Consider:
Whole grains: Brown rice, quinoa, whole wheat, oats, amaranth, millet
Starchy vegetables: Sweet potatoes, potatoes, corn, peas
Fruits: Berries, apples, oranges
Pro Tip: Aim to fill another quarter of your plate with carbohydrates. Opt for whole grains or starchy vegetables over refined grains to maximize health benefits.
Step 3: Pile on the Vegetables
Vegetables are your best friends when it comes to adding volume and nutrients to your plate, helping you to feel more full (fullness is often a VOLUME game!) and providing your body with benefits. They’re loaded with vitamins, minerals, and antioxidants that support overall health.
Options to Consider:
Leafy: Spinach, kale, arugula, bok choy
Cruciferous: Broccoli, cauliflower, Brussels sprouts
Colorful: Bell peppers, carrots, tomatoes
Pro Tip: Fill the remaining half of your plate with a variety of vegetables. The more colors, the better; Every color represents a different set of nutrients and your body (and your microbiome, but more on that later…) appreciates variety!
Step 4: Don’t Forget the Healthy Fats
Fats are essential for absorbing certain vitamins (A, D, E, and K), supporting brain health, and keeping you feeling satisfied after meals. But not all fats are created equal—when building your healthy plate, focus on the ones below.
Options to Consider:
Oils: Extra virgin olive oil, avocado oil
Nuts and seeds: Almonds, chia seeds, flaxseeds
Avocado: I’m biased as I live in California and we love our avocados, but I think they go well with everything
Pro Tip: Use healthy fats sparingly. A little goes a long way—think a drizzle of olive oil on your veggies or a sprinkle of nuts on your salad. While they are healthy, they are also calorie dense; A single tablespoon of oil adds ~100 calories.
Step 5: Add What You Love!
A balanced plate doesn’t have to be boring. Add herbs, spices, and sauces that enhance flavor without adding a ton of sugar or unhealthy fats.
Ideas to Try:
Spices: Turmeric, cumin, paprika
Herbs: Fresh basil, cilantro, parsley
Healthy sauces: Homemade vinaigrettes, tahini, salsa
Pro Tip: Experiment with different flavor combinations to keep your meals exciting and enjoyable. I value my health but I also won’t regularly eat things that I don’t think taste good— so, I get it! Healthy eating doesn’t have to be boring. This is also a place where cultural foods and traditions shine.
Final Thoughts
Building a balanced plate is about creating a meal that nourishes your body and keeps you feeling energized and satisfied. It’s not about perfection or following strict rules—it’s about finding a balance that works for you.
Balance also means not using this plate setup all of the time! For example, this is not something I worry about when I dine out or enjoy meals with friends and family. But by incorporating it for most meals, you can see benefits over time!
The more you practice, the easier it becomes. So, the next time you’re prepping a meal, take a step back and ask yourself: Does this plate have a little bit of all of these categories?
If you found this helpful, share it with a friend who could use a little meal-planning inspiration. And if you need more practical tips for things like meal planning and grocery shopping, get your FREE guide to meal planning and grocery shopping below!
