Meal Blueprint: how to build a balanced plate
LOW CARB VEGETABLES
50% of plate
herbs & spices
leafy greens
beet greens
mustard greens
leaf lettuce
collard greens
dandelion greens
microgreens
bok choy
watercress
romaine
spinach
arugula
endive
chard
kale
onion family
green onions
onions
shallots
garlic
leeks
miscellaneous
green beans
artichokes
asparagus
avocado
cucumber
celery
fennel
nightshades
eggplant
potatoes
peppers
tomatoes
mushrooms
portobello
shiitake
button
cremini
morel
cruciferous vegetables
brussels sprouts
cauliflower
cabbage
broccoli
squash
acorn
butternut
buttercup
delicata
kabocha
pumpkin
spaghetti
yellow
zucchini
roots
carrots
sweet potatoes
rutabagas
radishes
parsnips
celeriac
turnips
daikon
jicama
ginger
beets
yams
2. PALM SIZE PROTEIN
plant (incomplete)
nuts
seeds
tempeh
tofu
quinoa
beans
lentils
peas
peanuts
animal (complete)
whey protein
fish
seafood
bison
turkey
duck
lamb
liver
3. HEALTHY FAT
avocado
butter & ghee
cream
coconut oil
fish oil
lard or tallow
nuts & seeds (and oil)
olives (and oil)
fat from quality protein
4. WHOLE FOOD CARBS
fruit
berries
melons
dates & figs
pineapple
peaches
mangoes
bananas
apricots
cherries
grapes
apples
plums
pears
citrus
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References
Harvard Healthy Eating Plate. The Nutrition Source. Harvard School of Public Health. Retreived from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.
NTA Student Guide. (2019). Nutritional Therapy Association.