Follow these 5 steps to eat meals with the Plate Method
1. Divide an 8 or 9-inch plate in quarters and fill ¼ of the plate with fruits and non-starchy vegetables.
Artichoke Asparagus Peppers
Beets Broccoli Radish
Brussels sprouts Carrots Tomatoes
Cauliflower Cucumber Zucchini
Green or yellow beans Salad greens Apples
Oranges/ Tangerines Onions Bananas
Sugar snap peas Tomatoes Grapes
Berries (any) Mushrooms Peaches
Dried fruit (any) Pineapple Kiwi
Choose fresh or frozen produce in a variety of colors to get a variety of vitamins and minerals to help fight inflammation, assist with recovery and support a healthy immune system.
2. Fill ½ of your plate with Grains and Starches
Grains and Starches include:
Pasta Rice or farro Potatoes
Cereals or granola Polenta Oats
Sandwich Breads Tortillas or wraps Fig Bar cookies
Pancakes or Waffles Bagel or English muffin Quinoa, beans or lentils
This plate may need to contain more easily digestible carbohydrates such as white rice and white pasta vs whole grain to prevent stomach issues as fiber takes a longer time to pass through the GI system and may cause GI distress during exercise (when eaten before exercise).
3. Fill the last ¼ of your plate with a lean protein source
Beef, loin or round cuts Beef jerky Cheese
Chicken, no skin Eggs Fish
Turkey, no skin Nut Butter Whey Protein
Tofu or edamame Low fat dairy: Greek yogurt, yogurt, milk or cottage cheese
As intensity increases, we still need enough protein to help rebuild, repair and recover.
4. Hydration is always important. Make sure to drink plenty of fluids throughout entire day. See page 1 for recommendations.
5. Make sure to always include healthy fats such as: olives and olive oil, nuts and nut butters, seeds, fatty fish, avocado. Healthy fats are increased slightly to accommodate inflammation and to help meet elevated calorie needs.