The Plate Method: Eat Better With No Counting

The short version

Fill half your plate with vegetables and fruit, a quarter with protein, and a quarter with whole grains or starch.
It reduces calories without counting, and it's also used for managing diabetes.
A 9-inch plate is a good size. Many modern plates are much bigger.

How it works

No weighing, no counting. Drink water, and use a little olive oil or another healthy fat for cooking.

Half: non-starchy vegetables, and some fruit. Salad, broccoli, peppers, green beans, tomatoes, carrots, cauliflower, mushrooms. Frozen counts.
Quarter: protein. Chicken, fish, eggs, tofu, beans, lean meat. See protein.
Quarter: whole grains or starchy foods. Brown rice, quinoa, whole-wheat pasta, potatoes, corn, bread.
Add a little healthy fat. Olive oil, avocado or a few nuts.
Drink water or another drink without calories.

Use a regular dinner plate, about 9 inches across. Oversized plates can change the proportion of your food quite a bit.

Why it works

Vegetables have few calories and lots of volume, so they fill your stomach. Protein helps you stay full. And you don't have to give up the starch you like, because it just takes up less space. Without counting anything, most people end up eating fewer calories than usual.

Real meal examples

Meal	Half	Quarter	Quarter
Weeknight chicken	Roasted broccoli and carrots	Baked chicken thigh	Brown rice
Tacos	Peppers, onions, cabbage slaw, salsa	Shrimp or black beans	Two small tortillas
Pasta night	Big salad, plus spinach in the sauce	Turkey meatballs	About a cup of pasta
Stir-fry	Bok choy, mushrooms, snap peas	Tofu or beef	Rice
Burger night	Slaw and a side salad	Burger patty	Bun
Breakfast	Tomatoes, spinach, fruit	Eggs	Whole-grain toast

Adapting it

Mixed dishes. Casseroles, curries and soups don't divide neatly. Take a smaller scoop and fill the rest of your plate with vegetables, or stir extra vegetables into the pot.

Restaurants. Ask for a side of vegetables or salad instead of fries, and box up what doesn't fit. More tips: eating out.

Very active days. Go heavier on the starch quarter around hard workouts.

Still hungry? Have more vegetables first. If you're still hungry after 15 or 20 minutes, have a little more protein.

Not losing? The plate is a starting point. If you've stalled, check your plate size, sauces, snacks and drinks, or try tracking for a week.

Getting vegetables down if you don't love them

Roast them at a high temperature (about 425°F) with oil and salt. It changes everything.
Add sauces you actually like, within reason.
Blend them into soups, sauces and chili.
Begin with the ones you do like, even if it's the same three on rotation.

Sources

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.