As a Nutritionist, one of the most common questions I get asked is how to create a balanced, nutritious meal without overthinking it and added pressure. While thinking what you should eat and planning meals can sometimes feel overwhelming, it doesn’t need to be complicated. In fact, one of the easiest ways to ensure you’re eating a balanced meal is by using the Balanced Plate Method.

The Balanced Plate Method is a simple, practical approach that focuses on portion control and nutrient diversity. The method is easy to remember with a few basic guidelines that can help you nourish your body and feel your best.

What is the Balanced Plate Method?

The concept behind the Balanced Plate Method is straightforward, you need to basically aim to fill your plate with a variety of nutrient-dense foods in the right proportions. The goal is to create a plate that contains everything your body needs for optimal energy, digestion, and overall well-being. A well balanced plate provides the energy you need to go about your daily life. It provides the nutrients your body needs to THRIVE. Helping you to keep blood sugars balanced and to feel satisfied and satiated until your next meal.

A well balanced plate consists of half a plate of:

1/2 plate vegetables/salad (this does not include white potatoes- think colourful and varied).
1/4 of a plate of good quality proteins, which includes organic meat, poultry, fish, eggs, dairy, nuts, tofu, beans, and pulses.
1/4 of a plate of complex carbohydrates such as whole grains and starchy vegetables.
1/2 tbsp of high-fat foods, such as extra virgin olive oil, butter or a portion of cheese, nuts/seeds, or avocado

Let’s Break It Down

1. Vegetables and fruits (1/2 of your plate)

This is the foundation of your meal, and for good reason. Vegetables and fruits are packed with vitamins, minerals, fibre, and antioxidants that support your immune system, digestion, and overall health. Aim for a variety of colors and types to get the most nutritional value. The more colorful your plate, the more diverse the nutrients.

2. Lean protein (1/4 of your plate)

Protein is essential for muscle repair, immune function, and maintaining healthy skin and hair. It also helps keep you full and satisfied. When choosing protein, aim for lean sources like chicken, turkey, tofu, fish, legumes or eggs.

Protein-rich foods also tend to be rich in other nutrients. For example, fatty fish like salmon provide omega-3 fatty acids, which are great for heart health. Meanwhile, beans and lentils are packed with fibre, which promotes digestion and helps keep blood sugar levels stable.

3. Whole Grains or Healthy Carbs (1/4 of your plate)

Instead of refined grains like white bread or pasta, opt for whole grains like quinoa, brown rice, farro, oats, and whole wheat. Whole grains are packed with fibre, B vitamins, and minerals that support energy production and digestive health. They also keep you full for longer, preventing blood sugar spikes and crashes.

The benefits of the Balanced Plate Method

Simplicity: One of the main benefits of the Balanced Plate Method is how simple it is. No need to count calories or obsess over the exact number of macronutrients. The method provides a clear structure while allowing for flexibility. Plus, it’s easy to apply to any meal, whether you're at home or dining out.
Promotes nutrient variety: By focusing on all food groups, the Balanced Plate Method ensures you’re getting a variety of nutrients, which is key for long-term health. This approach also helps prevent nutrient deficiencies, making sure you’re covering all your bases.
Helps maintain energy levels: By pairing lean protein, fibre-rich carbs, and colorful veggies, you are supporting steady energy levels throughout the day.

Often, we are unsure of what portion sizes look like and consist of. Using hands to measure out portion sizes is a quick and easy way to gauge appropriate portion sizes without measuring tools and getting bogged down with using them. Here are a few examples of portion sizes as a guide:

Fruit and veg

80g of fresh fruit/veg

1 medium fruit

2 small fruits

Handful grapes/berries

3 heaped tbsp of peas

Large handful of leafy greens

3 heaped tbsp beans/lentils

Dessert bowl of salad

Carbohydrates

40g (3 tbsp) of cereal

2 slices of bread

5-6 new potatoes

75g uncooked rice/pasta

One medium baked potato

2-3 tbsp boiled pasta

Proteins

Deck of cards size-cooked meat (60g-90g)

Palm of hand size-fish (140g)

2 medium eggs

4 tbsp beans (150g)

4 tbsp tofu (100g)

4 tbsp pulses (lentils/chickpeas) (150g)

Handful of nuts

1 tbsp of peanut butter

Dairy

200ml glass of milk

125ml yogurt

Match box size of cheese

Oils

1 tsp butter (5g)

1 tsp oil (5g)

I hope this all proves helpful. The Balanced Plate Method is not meant to be restrictive or a ridgid diet. It is a way to support you in creating a nutrient dense meal.

Katie xx

A Nutritionist’s guide to The Balanced Plate Method