By: Ken Dominique
Is there such a thing as a “one size fits all” diet or meal plan?
Yes and no.
For starters every person is different, so there can’t be one specific food or diet that every person in the world enjoys and can stick to. However, there is something that EVERYBODY can do to improve their nutrition, and it’s called the “Plate Method”.
If you’ve listened to me talk about nutrition in the past, chances are that you’ve heard me talk about the plate method, and all the benefits it brings.
So, what exactly is the plate method?
It starts with an empty plate. From there the goal is to fill ½ of your plate up with non-starchy vegetables (I also call them “volume carbs” because you can’t eat too many of them). These can be broccoli, asparagus, cauliflower (riced or garlic cauliflower are great), brussels sprouts, cucumbers, peppers, spinach, green beans, radishes, artichokes, or any other low glycemic carbohydrate.
Next, fill ¼ of your plate with some lean protein like grilled chicken, turkey breast, eggs or egg whites, bison, salmon, tuna, venison, tofu, or any other kind of non-fatty protein.
The other ¼ of your plate is filled with starchy carbohydrates like beans, peas, any kind of fruit, quinoa, red potato / sweet potato, brown rice, or oatmeal.
And there you go! This method of filling your plate is the gold standard because it forces you to have a balanced meal that includes fruits or veggies, protein, and fat (that comes from your protein source). This method can also be utilized at restaurants by ordering a steak with double veggies, or a burger without the bun and sweet potato fries. There are an endless number of possibilities, but the plate method helps keep you in the right direction.
A little pro-tip to top it off: eat the volume vegetables first! Since we are the most hungry when we first sit down to eat, those veggies are going to taste even better, and it helps fill us up quicker so we don’t end up overeating!
If you are looking for more or are interested in nutrition coaching email me at [email protected] to schedule your FREE Nutrition Into!