How to build a healthy plate

How to build a healthy plate

We’ve now touched on the creation of habits and the power of tiny habits. Let’s now look at some specific examples using nutrition and the ways clients can build their plates to meet their needs.First, when we think about a plate, it’s important to stress that nutrition is not black and white. Clients want it to be, and it would be so easy for us to simply give people those nutrition rules – eat this, don’t eat that. But there’s much more to nutrition than what to eat or not eat.

What if you’re out with co-workers or friends at a social event or it’s a big holiday and you’re surrounded by traditional foods and alcohol, making it a challenge to stick with the plan to reach the primary goal? That said, let’s simply share what a smart plate could look like.

The following example allows for some flexibility in its approach – it’s not low carb, low fat, vegan, glutenfree, or anything else – it’s a way to balance your plate and will meet the needs of most clients and also allow for personalization since no one diet is universal. How about merely discussing the importance of balancing a plate to your clients? What does that mean? Think about it in terms of handfuls – two handfuls of produce per meal, one handful of protein and one handful of quality, fiber-rich grains. That’s it.

Here are some examples :


Protein: eggs, salmon, yogurt, chicken, tofu

Fat: half of avocado, 1tbs of butter,

Carbs: oatmeal, whole wheat toast, any kind of vegetables or fruits


Protein: any kind

Fat: olive oil, nuts and seeds

Carbs: any kind of vegetables , Brown rice, buckwheat, quinoa or beans/lentils


Protein: lean protein any kind, fish or seafood is a good option

Fat: olive oil

Carbs: any kind of vegetables. Zucchini, broccoli, cauliflower rice, peppers, cabbage, corn, beans but no potatoes.

Here is an example of a single day menu:

Breakfast: avocado toast with an egg 

Lunch: quinoa with grilled chicken and green beans

Dinner: shrimp with stir fry vegetables

If you feel hungry in between meals add healthy  snack!

Healthy snacks: 

Option: 1 string cheese (or 3 slices organic meat) + 10 almonds + 1 apple or pear

Option:  + banana

Option: ½ cup berries

Option: 4-6 dried figs + 1 hardboiled egg + celery sticks

Option: Piece of fruit  + 10-15 almonds

Option: Handful raisins + handful peanuts

Option: 20 pistachios or peanuts + handful grapes/berries

Option: Veggies + 2 tbsp hummus + 1 ounce cheese

Option: 1 banana (or fruit) + 2 figs + 20 peanuts

Option: 1 serving plain Greek yogurt (3/4 cup or 6 ounces) + handful berries

Plan your meals and log in in advance it really helps!