Building A Balanced Plate Guides
Want to dive deeper into the Balanced Plate Method? Here you’ll find helpful resources to make it simple and practical for everyday life. Explore handouts that walk you through how to build a balanced plate, get quick tips for making it work in real life, and check out blog posts for even more guidance.
Building A Healthier Plate
Balancing your plate is a powerful first step toward better health- but what you put on the plate matters just as much. In this section, you’ll find resources like the Mediterranean Balanced Plate guide, Mediterranean Basics-Eat More Eat Less Guide and a Good, Better, Best food options chart to help you choose nourishing foods with confidence. These tools make it easier to build meals that are not only balanced, but also full of quality ingredients that support your long-term health.
Portion Size Guide
This portion guide helps you plan meals that are both balanced and appropriately sized for your body. Use your hand as a simple measuring tool:
Non-starchy veggies: 1 fist = 1 portion (aim for 2 portions per meal)
Protein: 1 palm = 1 portion
Fruit & starchy foods: 1 cupped handful = 1 portion
Mixed-nutrient fats (like peanut butter or salad dressing): 1 thumb = 1 portion
Pure fats (like butter or olive oil): tip of your finger = 1 portion
Your hand is always with you—making it the easiest portion tool you’ll ever have!
Download a copy of the pdf here: Portion Size Guide
Meal Plan Templates
Meal planning is one of the most practical ways to put the balanced plate framework into action- it makes it easier to build balanced plates and take the guesswork out of mealtime. These templates are designed for different needs. Some cover all meals and snacks, others focus just on dinner, or on including each component of the balanced plate. Pick the one that fits your routine and use it as a simple guide.
Access my meal plan templates here with viewer access. Make a copy to edit and make it your own.