Do you want to lose weight and eat healthier but not sure where to begin? Perhaps you feel stuck in a rut but are overwhelmed by the thought of weighing and tracking food. If so, the Plate Method could be just what you’re looking for! This simple technique can help you create balanced, nutritious meals and works for most eating styles as well.
The Plate Method is a great way to ensure that you get balanced macronutrients in your diet. It can be customized to fit your own specific needs, and it’s a great way to make sure that you’re not overeating any one thing. This method encourages you to fill half your plate with fruits and vegetables, one-quarter with whole grains or a complex carb, and one-quarter with protein. Healthy fats, or ones from plant sources, can be added for flavor, especially when choosing lean proteins. Using your plate as a guide can efficiently and effectively build balanced meals whether you are at a restaurant, packing a lunch, or simply fixing your plate. It allows you to eat your favorite foods and maximizes meal satisfaction while staying within an appropriate calorie range.
TriForce provides coaching and recipes for this simple system that makes it easy for you to create a balanced meal that provides all the nutrients your body needs and can help you reach and maintain a healthy body weight.
For 3 meals a day, aim for:
1. Fill 1/2 of your plate with colorful vegetables and some fruit
2. Fill 1/4 of your plate with lean protein
3. Fill 1/4 of your plate with whole grains or other complex carbs
4. Add in a plant-based fat for flavor
Breakfast Pro Tips:
Simplify your breakfast by planning ahead of time, as many people find that rotating one to three breakfasts is sufficient for them, making busy mornings more manageable. You can replace bacon with leaner alternatives like Canadian bacon or turkey sausage for more protein and less fat. Another way to boost protein is to mix whole eggs with liquid egg whites!
Lunch Pro Tips:
Choose lean protein sources such as chicken breasts, pork loin, fish, shrimp, or 90/10 or leaner ground beef. Then substitute baked potatoes or sweet potatoes for the french fries or another vegetable such as roasted broccoli, Brussels sprouts salad, or green beans. Also, look for at least one crunchy vegetable to add to sandwiches or wraps, such as purple cabbage, shredded carrots, or spinach. Adding one crunchy vegetable to your sandwiches or wraps is a simple way to boost your meal’s nutrients and fiber. Pre-packaged salads save time and help with avoiding boredom.
Dinner Pro Tips:
Try swapping regular pasta with chickpea or lentil pasta for less carbs, more fiber and more protein. Keep proteins lean by trimming any visible fat from the meat before cooking and try grilling, baking, air frying, or slow cooking. Using fresh or frozen vegetables helps to avoid added ingredients that can often be in canned or packaged options. You can also replace butter with plant-based oils such as olive or avocado oil for healthier sources of fat.
Consistency is key to reaching and maintaining a healthy weight and body composition. That’s why we at TriForce encourage members to try the plate method, as it can be tailored to fit any diet, whether you are vegan, gluten-free, or following another specific eating plan and it is easy to use in many situations. Using this approach, you can ensure that every meal provides you with protein, complex carbs, healthy fats, and plenty of vegetables.