Description
A simple, visual, and flexible method to build balanced meals with half vegetables and half protein plus smart carbs — no tracking required.
Ingredients
- Non-starchy vegetables (e.g., spinach, kale, zucchini, bell peppers, tomatoes)
- Lean proteins (e.g., grilled chicken, tofu, salmon, eggs, beans)
- Complex carbohydrates (e.g., quinoa, brown rice, sweet potatoes, lentils)
- Olive oil or healthy fat for cooking (optional)
- Seasonings and herbs (e.g., garlic, pepper, basil, cumin)
Instructions
- Start by visually dividing your plate into two halves.
- Fill one half with non-starchy vegetables like sautéed greens, roasted peppers, or steamed broccoli.
- Fill the other half with a combination of lean protein and complex carbohydrates, such as grilled chicken and quinoa or tofu and sweet potatoes.
- Adjust based on your dietary needs — gluten-free, vegetarian, or plant-based options work well.
- Use meal prep strategies such as bento boxes or pre-cut veggies to keep the method easy and consistent.
- Apply the method to any meal, including breakfast, lunch, dinner, or eating out — just ask yourself, “Is half my plate vegetables?”
Notes
You don’t need perfection — aim for consistency. The 50/50 plate method fits into any lifestyle, supports digestion and energy, and removes the need for tracking calories.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Healthy Eating
- Method: No Cook Required
- Cuisine: Universal
Nutrition
- Serving Size: 1 plate
- Calories: 400
- Sugar: 5g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 30g
- Cholesterol: 60mg