Meal Blueprint: how to build a balanced plate

Meal Blueprint: how to build a balanced plate

  1. 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

sprouts

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)

full-fat (FF) dairy

whey protein

cheese

eggs

fish

seafood

beef

bison

chicken

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

grains

amaranth

rice

wild rice

buckwheat

teff

corn

millet

quinoa

sorghum

oats

barley

rye

sprouted wheat



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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.

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