The Plate Method: The plate method is an easy way to cut back on refined carbohydrates
and increase fiber by consuming more fresh or frozen produce. By reducing refined carbohydrates you will fuel
your body with fresh nutrients and lean proteins, leading to greater weight loss and blood glucose control.
Plate Method Formula for success:
•
½ plate of non starchy vegetables: anything other than potatoes, peas, and corn
•
¼ plate (2-3 oz) lean protein: chicken breast, turkey, 97% lean beef, fish, beans, tofu, egg whites
•
¼ plate complex carbohydrate (1-3 servings): starchy vegetables, fruit, low fat dairy, or whole
grains
*Snacks: use when meals are spread apart by more than 4 hours.
1 -2 complex carbohydrate (fruit, low fat dairy, vegetables, whole grains), + a lean protein
•
Limit added fats to small amounts: olive oil, oils, butter, margarine, mayo and salad dressings. Choose lighter
versions when possible
Women
For Weight
Loss
Snacks
2-3 carb
choices
1 carb choice
(15 g)+ lean
protein
30-45 grams of
carbohydrates
per meal
Men:
B: Egg white omelet with spinach
and mushrooms, 1 slice whole
grain toast + 1 grapefruit
S: Greek Yogurt with ½ cup
blueberries
Women:
Men
3-4 carb
choices
45-60 grams
carbohydrate
per meal
2 carb choice
(30g) + lean
protein
L: 1 baked sweet potato, 1.5 cups
cooked spinach and 3-4 oz chicken
breast
B: Egg white omelet with spinach
and mushrooms + ½ of a whole
grain English muffin
S: Greek yogurt with 10
pistachios
L: ½ baked sweet potato, 1 cup
cooked spinach, 2 oz chicken
S: Reduced fat cheese stick, 1
apple
S: Reduced fat cheese stick, 1
large apple
D: 1 cup salad greens, 1 cup
broccoli, 3 oz tuna steak, 2/3 cup
brown rice
D: 2 cups salad greens, 1.5 cups
cooked broccoli, 4 oz tuna steak, 1
cup brown rice
Adapted from ©ChooseMyPlate.gov