INTRODUCTION TO

THE PLATE
METHOD
GENESIS 1:29
AND GOD SAID, “BEHOLD, I HAVE GIVEN YOU EVERY PLANT YIELDING SEED THAT IS ON THE FACE OF
ALL THE EARTH, AND EVERY TREE WITH SEED IN ITS FRUIT. YOU SHALL HAVE THEM FOR FOOD.
 I’m a Christian Health coach with
over 10 years of experience. I help
men and women transform their
bodies and lifestyles while growing
deeper in their relationship with the
Lord using my Kingdom Blueprint.

I started my health journey for the same reasons most

people do. To look and feel better. For me, it was about
confidence and not being in pain. I grew up as a chubby
kid and walked around with many insecurities most of my
life. Growing up as a kid in the performing arts with
parents who weren’t very active, I was naturally the kid
who was picked last for everything at P.E. and recess. As I
aged, I took a strong liking to the things of the world and
went a bit crazy. Parties, drugs, theft, porn, fornication,
you name it. I even earned myself some jail time. Then in
2009, I was in a fatal car accident that almost robbed me
of my ability to walk, and I began to take my life and faith
a bit more seriously. The following year I landed a job
selling gym memberships, finally getting me into a gym.
 For years I separated my faith in Jesus and my
health journey. Even after becoming a coach in 2013,
I didn't see how they were connected. I had spent so
much money on supplements, listened to so many
people on youtube, read a ton of flex magazines, and
even dabbled in taking testosterone, all for the sake
of an image I was chasing. But it wasn't until I
started making biblical connections between my
walk with the Lord and my health practices that my
life changed. I stopped following everyone's advice
and started seeking the scriptures for answers. My
reasons for all I was doing on my health journey
began to shift. I stopped falling off the wagon and
getting wrapped up in the next new diet trend. Not
only did my body begin to change, but my heart and
mind. This led me to begin teaching what I had
learned and practiced at church and to the clients I
could since I worked at a gym I didn't own (if you
know what I mean). My unorthodox ministry began,
and I had no idea where it would take me.

SINCE THEN, I’VE COMPLETELY

TRANSFORMED MY BODY AND
DEVELOPED A HEALTHY
LIFESTYLE THAT HAS IMPACTED
MY WIFE, CHILDREN, FRIENDS,
AND MINISTRY.

THE PLATE METHOD HAS

PLAYED A HUGE ROLE IN THAT.
 THE PLATE METHOD
THE PLATE METHOD IS A SIMPLE TOOL TO HELP YOU MANAGE YOUR INTAKE BY VISUALLY
DIVIDING A PLATE INTO THREE SECTIONS TO INDICATE THE PORTION SIZES OF DIFFERENT
TYPES OF FOOD. THIS GUIDE WILL PROVIDE YOU WITH A STEP-BY-STEP GUIDE ON HOW TO
USE THE PLATE METHOD WITH EXAMPLES.

WHY THE PLATE METHOD?

THE PLATE METHOD IS A SIMPLE AND PRACTICAL TOOL THAT CAN BE MORE CONVENIENT AND EASIER
TO FOLLOW THAN FOOD TRACKING.

HERE ARE A FEW REASONS WHY THE PLATE METHOD CAN BE BETTER THAN FOOD TRACKING:

SIMPLICITY: THE PLATE METHOD IS EASY TO UNDERSTAND AND CAN BE USED BY ANYONE,
REGARDLESS OF THEIR KNOWLEDGE OF NUTRITION. IT INVOLVES VISUALLY DIVIDING A PLATE INTO
THREE SECTIONS, MAKING IT EASIER TO ESTIMATE THE PORTION SIZES OF DIFFERENT TYPES OF FOOD.

FLEXIBILITY: UNLIKE FOOD TRACKING, THE PLATE METHOD DOES NOT REQUIRE YOU TO TRACK
EVERY SINGLE THING YOU EAT. YOU CAN USE THE PLATE METHOD AS A GUIDELINE AND ADJUST IT TO
FIT YOUR INDIVIDUAL NEEDS AND PREFERENCES.

TIME-SAVING: FOOD TRACKING CAN BE TIME-CONSUMING, AS IT REQUIRES YOU TO LOG EVERY

MEAL AND SNACK. WITH THE PLATE METHOD, YOU CAN QUICKLY ESTIMATE YOUR PORTION SIZES AND
MOVE ON WITH YOUR DAY.

PORTION CONTROL: THE PLATE METHOD IS DESIGNED TO HELP YOU CONTROL YOUR PORTION
SIZES, WHICH CAN BE CHALLENGING WHEN TRACKING YOUR FOOD INTAKE. WITH THE PLATE
METHOD, YOU CAN EASILY VISUALIZE THE AMOUNT OF FOOD YOU SHOULD BE EATING, MAKING IT
EASIER TO CONTROL YOUR PORTIONS.

FOCUS ON WHOLE FOODS: THE PLATE METHOD EMPHASIZES WHOLE FOODS, SUCH AS FRUITS,
VEGETABLES, AND LEAN PROTEIN SOURCES. THIS CAN HELP YOU MAKE HEALTHIER CHOICES AND
AVOID PROCESSED AND HIGH-CALORIE FOODS, WHICH CAN BE MORE DIFFICULT TO TRACK WITH
FOOD TRACKING.

OVERALL, THE PLATE METHOD CAN BE A MORE PRACTICAL AND STRAIGHTFORWARD TOOL
FOR MANAGING YOUR DIET AND BLOOD SUGAR LEVELS, MAKING IT A GREAT OPTION FOR
INDIVIDUALS LOOKING FOR A SIMPLER APPROACH TO NUTRITION.
 THE PLATE METHOD
UNDERSTANDING THE PLATE METHOD
THE PLATE METHOD DIVIDES A PLATE INTO THREE SECTIONS:
HALF THE PLATE IS FOR NON-STARCHY VEGETABLES, ONE-
QUARTER IS FOR PROTEIN, AND ONE-QUARTER IS FOR
CARBOHYDRATES. THIS METHOD HELPS INDIVIDUALS TO
CONTROL PORTION SIZES AND BALANCE THEIR MEALS.

CHOOSING VEGETABLES
VEGGIES PROVIDE OUR BODIES WITH FIBER AND DOZENS OF
MICRONUTREINT NECCESSARY FOR A THRIVING BODY. GOD
DESIGNED THEM WITH HEALING PROPERTIES AND VARIOUS
BENEFITS WE DONT WAN TO MISS OUT ON. ADDING VEGGIE O
MOST, IF NOT EVERY MEAL NATURALLY HELPS TO MANAGE
THE CALORIC VALUE OF YOUR PLATE WHILE PROVIDING YOUR
BODY WITH WHAT IT NEEDS TO PERFORM OPTIMALLY.

ADDING PROTEIN
PROTEIN IS ESSENTIAL FOR BUILDING AND REPAIRING
TISSUES IN THE BODY. PROTEI WILL HELP YOU TO STAY
SATIATED LONGER WHICH HELPS TO CURB CRAVINGS. BY
ADDING PROTEIN TO EVERY MEAL YOU REDUCE THE IMPACT
OF THE MEAL ON YOUR INSULINE LEVELS MAKING IT EASIER
TO MAINTAIN GOOD ENERGY AND A HEALTHY WEIGHT

INCLUDING CARBOHYDRATES
CARBOHYDRATES PROVIDE ENERGY TO THE BODY, BUT IT IS
ESSENTIAL TO CHOOSE THE RIGHT TYPES OF CARBOHYDRATES.
HIGH FIBER CARBOHYDRATES DELIVER A HEALTHY DOSE OF
FIBER WHICH CREATES A MORE SUSTAINED RELEASE OF
SUGARS TO YOUR BODY FOR A MORE BALANCED ENERGY. THEY
ALSO PROVIDE YOUR BODY WITH MORE NUTRIENTS AND
ENABLE YOU TO PERFORM BETTER FOR LONGER.
 THE PLATE METHOD
DIFFERENT TYPES OF PLATES
DIFFERENT SCENARIOS CALL FOR DIFFERENT PLATES. WHILE YOU MAY USE
THE 50/25/25 PLATE FOR MOST MAIN COURSE MEALS, THERE WILL BE TIMES
WHEN YOU JUST WANT A SNACK OR A LIGHTER MEAL

TRADITIONAL MEALS/SNACKS
ER
B I
H -F S
G B
HI
CA
R MOST OF YOUR MEALS SHOULD BE WELL-BALANCED AND
I ES
GG PACKED WITH VARIETY. TRADITIONAL MEALS WILL BE A BIT
EI
N VE
OT LARGER THAN TRADITIONAL SNACKS AND SHOULD BE
PR
COMPRISED OF PROTEIN, VEGETABLES, AND HIGH FIBER CARBS
WITH SOME HEALTHY ADDITIONAL FATS HERE AND THERE.

LIGHT SNACKS
LIGHT SNACKS ARE A GREAT WAY TO MANAGE YOUR HUNGER
I N S
O TE
GG
IE IN BETWEEN MEALS. COMPRISED MAINLY OF PROTEIN AND
PR VE
VEGGIES, THIS PLATE STRUCTURE WILL SATIATE YOU AND
NOURISH YOUR BODY WHILE KEEPING YOUR CALORIC
INTAKE LOW.

HIGH ENERGY SNACK/PRE WORKOUT

ER
EI
N THIS TYPE OF SNACK WILL PROVIDE YOU WITH HIGH-FIBER
IB
-F S OT
HI
GH R B
CA
PR CARBS TO BOOST YOUR ENERGY AND THE PROTEIN TO KEEP
YOU FULL. AS A SNACK, THIS PLATE IS SMALLER, MAKING IT
GREAT TO EAT 45-90 MINUTES BEFORE THE GYM IF YOU
PREFER A MEAL BEFORE YOUR TRAIN OR WHEN ON THE GO!

LIGHT MEAL
N
EI
OT LIGHT MEALS TEND TO BE EATEN AS THE LAST MEAL OF THE
PR
DAY OR IN SITUATIONS WHERE A HIGH-FIBER CARB ISN'T
S
G IE AVAILABLE. THIS PLATE IS BIGGER AND MAY INCLUDE SOME
V EG
HEALTHY FAT TO INCREASE IT'S FLAVOR PROFILE.
 THE PLATE METHOD
PLATE STRUCTURES GUIDE
PLAN A PLAN B PLAN C

MEAL 1: MEAL 1: MEAL 1:

TRADITIONAL OR HIGH TRADITIONAL OR HIGH TRADITIONAL OR HIGH
ENERGY SNACK ENERGY MEAL ENERGY MEAL
MEAL 2:
MEAL 2: MEAL 2: TRADITIONAL MEAL
TRADITIONAL MEAL TRADITIONAL MEAL
MEAL 3:
MEAL 3: MEAL 3: LIGHT OR TRADITIONAL
SNACK
TRADITIONAL MEAL TRADITIONAL MEAL
MEAL 4: LIGHT MEAL

PLAN D PLAN E PLAN F

MEAL 1: MEAL 1: MEAL 1:
TRADITIONAL OR HIGH TRADITIONAL OR HIGH
TRADITIONAL OR HIGH
ENERGY MEAL ENERGY MEAL
ENERGY MEAL
MEAL 2: MEAL 2:
MEAL 2: TRADITIONAL MEAL TRADITIONAL MEAL
TRADITIONAL MEAL MEAL 3: MEAL 3:
MEAL 3: TRADITIONAL MEAL TRADITIONAL MEAL
TRADITIONAL MEAL MEAL 4: MEAL 4:
LIGHT SNACK TRADITIONAL MEAL
MEAL 4: MEAL 5: MEAL 5:
LIGHT MEAL LIGHT MEAL LIGHT MEAL

RECOMMENDATIONS:
WOMAN (NOT EXERCISING): PLAN B OR C MAN (NOT EXERCISING): PLAN C OR D
WOMAN (EXERCISING): PLAN C OR D MAN (EXERCISING): PLAN D OR E
 THE PLATE METHOD
BALANCING YOUR MEALS
IT IS IMPORTANT TO BALANCE YOUR MEALS BY INCLUDING A VARIETY OF FOODS
FROM EACH SECTION OF THE PLATE METHOD. THIS HELPS TO ENSURE THAT YOU GET
ALL THE NECESSARY NUTRIENTS WHILE CONTROLLING YOUR BLOOD SUGAR LEVELS.

SOME TIPS FOR USING THE PLATE METHOD

• USE A SMALLER PLATE TO CONTROL PORTION SIZES
• AVOID ADDING TOO MUCH FAT OR OIL TO YOUR MEALS
• LIMIT PROCESSED FOODS AND SUGARY DRINKS
• AIM TO INCLUDE A VARIETY OF COLORS IN YOUR MEALS
• EXPERIMENT WITH DIFFERENT HERBS AND SPICES TO ADD FLAVOR

CONCLUSION:
THE PLATE METHOD IS AN EFFECTIVE WAY TO CONTROL
PORTION SIZES AND BALANCE YOUR MEALS WHILE
MANAGING YOUR BLOOD SUGAR LEVELS. BY FOLLOWING THE
SIMPLE STEPS OUTLINED IN THIS GUIDE AND MAKING SOME
SMALL CHANGES TO YOUR DIET, YOU CAN ENJOY A HEALTHY
AND NUTRITIOUS DIET THAT SUPPORTS YOUR OVERALL
HEALTH AND WELLBEING.
 THE PLATE METHOD
SAMPLE MEAL PLAN
BREAKFAST:
HALF A PLATE OF SAUTÉED SPINACH, MUSHROOMS, AND CHERRY TOMATOES
A QUARTER OF A PLATE OF SCRAMBLED EGGS WITH ONE WHOLE EGG AND TWO EGG WHITES
A QUARTER OF A PLATE OF SLICED AVOCADO

LUNCH:
HALF A PLATE OF MIXED GREENS, CHERRY TOMATOES, AND CUCUMBER
A QUARTER OF A PLATE OF GRILLED CHICKEN BREAST
A QUARTER OF A PLATE OF QUINOA SALAD WITH CHOPPED VEGETABLES AND CHICKPEAS

SNACK:
HALF A CUP OF PLAIN GREEK YOGURT
A QUARTER OF A PLATE OF MIXED BERRIES
A QUARTER CUP OF MIXED NUTS AND SEEDS

DINNER:
HALF A PLATE OF ROASTED ASPARAGUS AND BRUSSELS SPROUTS
A QUARTER OF A PLATE OF GRILLED SALMON
A QUARTER OF A PLATE OF BROWN RICE

WANT MORE PROTEIN?

CHOOSE LEAN SOURCES OF PROTEIN, SUCH AS CHICKEN BREAST, FISH, TOFU, AND LEGUMES.
SNACK ON PROTEIN-RICH FOODS, SUCH AS NUTS, SEEDS, AND GREEK YOGURT.
ADD PROTEIN POWDER TO SMOOTHIES OR OATMEAL.
MAKE SURE TO BALANCE YOUR MEALS BY INCLUDING NON-STARCHY VEGETABLES AND HEALTHY CARBOHYDRATES.
 THE PLATE METHOD
FOODS BY CATEGORY

PROTEIN
CHICKEN BREAST: 30 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
TURKEY BREAST: 29 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
FISH (TUNA, SALMON, COD, ETC.): 20-30 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
GREEK YOGURT: 10-15 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
COTTAGE CHEESE: 11 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
EGGS: 6 GRAMS OF PROTEIN PER LARGE EGG (50 GRAMS)
LENTILS: 9 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
BEANS (BLACK, KIDNEY, CHICKPEAS, ETC.): 7-9 GRAMS OF PROTEIN PER 100 GRAMS (3.5
OUNCES)
TOFU: 8 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
QUINOA: 4 GRAMS OF PROTEIN PER 100 GRAMS (3.5 OUNCES)
BISON: 23G PER 3-OUNCE SERVING.
BEEF (TOP SIRLOIN, EYE OF ROUND, TOP ROUND): 23-26G PER 3-OUNCE SERVING.
EDAMAME: 11G PER ½ CUP SERVING.
CHICKPEAS: 7G PER ½ CUP SERVING.
 THE PLATE METHOD
FOODS BY CATEGORY

VEGETABLES
LEAFY GREENS (SPINACH, KALE, COLLARD GREENS): RICH IN ANTIOXIDANTS AND VITAMINS
THAT SUPPORT OVERALL HEALTH, INCLUDING IMMUNE SYSTEM FUNCTION.
BROCCOLI: HIGH IN FIBER, WHICH AIDS DIGESTION AND HELPS REGULATE BLOOD SUGAR
LEVELS.
CAULIFLOWER: RICH IN CHOLINE, WHICH IS IMPORTANT FOR BRAIN DEVELOPMENT AND
FUNCTION.
BELL PEPPERS: HIGH IN VITAMIN C, WHICH SUPPORTS IMMUNE SYSTEM HEALTH AND MAY
REDUCE THE RISK OF CHRONIC DISEASES.
TOMATOES: HIGH IN LYCOPENE, AN ANTIOXIDANT THAT MAY REDUCE THE RISK OF PROSTATE
CANCER.
CUCUMBERS: HIGH IN WATER CONTENT, WHICH HELPS KEEP THE BODY HYDRATED AND
AIDS IN DIGESTION.
ZUCCHINI: RICH IN POTASSIUM, WHICH IS IMPORTANT FOR HEART HEALTH AND HELPS
REGULATE BLOOD PRESSURE.
BRUSSELS SPROUTS: HIGH IN VITAMIN K, WHICH IS IMPORTANT FOR BONE HEALTH AND
BLOOD CLOTTING.
ASPARAGUS: RICH IN FOLATE, WHICH IS IMPORTANT FOR CELL GROWTH AND
DEVELOPMENT.
RADISHES: HIGH IN VITAMIN C AND ANTIOXIDANTS, WHICH SUPPORT IMMUNE SYSTEM
HEALTH AND MAY REDUCE INFLAMMATION.
GREEN BEANS: HIGH IN FLAVONOIDS, WHICH MAY HELP REDUCE THE RISK OF HEART
DISEASE AND CERTAIN TYPES OF CANCER.
ARTICHOKES: RICH IN FIBER AND ANTIOXIDANTS, WHICH SUPPORT DIGESTIVE HEALTH AND
MAY HELP REDUCE THE RISK OF CHRONIC DISEASES.
 THE PLATE METHOD
FOODS BY CATEGORY

VEGETABLES

EGGPLANT: HIGH IN NASUNIN, AN ANTIOXIDANT THAT MAY HELP PROTECT BRAIN CELLS
FROM DAMAGE.
ONIONS: RICH IN QUERCETIN, AN ANTIOXIDANT THAT MAY HELP REDUCE INFLAMMATION
AND IMPROVE HEART HEALTH.
CABBAGE: HIGH IN VITAMIN C AND FIBER, WHICH SUPPORT IMMUNE SYSTEM HEALTH AND
AID IN DIGESTION.
CRUCIFEROUS VEGETABLES (BROCCOLI, CAULIFLOWER, BRUSSELS SPROUTS): RICH IN
ANTIOXIDANTS, FIBER, AND VITAMIN C, WHICH SUPPORT HEART HEALTH AND MAY REDUCE
INFLAMMATION.
BERRIES (STRAWBERRIES, BLUEBERRIES, RASPBERRIES): PACKED WITH FIBER, VITAMINS,
AND ANTIOXIDANTS THAT MAY IMPROVE BRAIN FUNCTION, REDUCE INFLAMMATION, AND
LOWER THE RISK OF CHRONIC DISEASES LIKE HEART DISEASE AND CANCER.
TOMATOES: HIGH IN LYCOPENE, AN ANTIOXIDANT THAT MAY HELP REDUCE THE RISK OF
PROSTATE CANCER AND SUPPORT HEART HEALTH.
BELL PEPPERS: A GOOD SOURCE OF VITAMIN C, WHICH SUPPORTS IMMUNE FUNCTION,
WOUND HEALING, AND COLLAGEN SYNTHESIS.
MUSHROOMS: LOW IN CALORIES AND FAT BUT HIGH IN FIBER, VITAMIN D, AND
ANTIOXIDANTS THAT MAY BOOST IMMUNE FUNCTION AND REDUCE INFLAMMATION.
ONIONS: RICH IN PREBIOTIC FIBER THAT FEEDS BENEFICIAL GUT BACTERIA, SUPPORTS
DIGESTIVE HEALTH, AND MAY REDUCE THE RISK OF CERTAIN CHRONIC DISEASES.
 THE PLATE METHOD
FOODS BY CATEGORY

HIGH FIBER CARBS/FRUITS

APPLE - RICH IN DIETARY FIBER THAT PROMOTES HEALTHY DIGESTION.
BANANA - HIGH IN POTASSIUM, WHICH HELPS MAINTAIN PROPER HEART FUNCTION.
BLUEBERRIES - LOADED WITH ANTIOXIDANTS THAT SUPPORT BRAIN HEALTH AND REDUCE INFLAMMATION.
KIWI - PACKED WITH VITAMIN C, WHICH BOOSTS IMMUNE FUNCTION AND COLLAGEN PRODUCTION.
MANGO - HIGH IN VITAMIN A, WHICH PROMOTES GOOD VISION AND HEALTHY SKIN.
PAPAYA - CONTAINS ENZYMES THAT AID IN DIGESTION AND IMPROVE GUT HEALTH.
WATERMELON - HYDRATING FRUIT THAT IS LOW IN CALORIES AND HIGH IN VITAMIN C, SUPPORTING HEALTHY SKIN
AND IMMUNE FUNCTION.
PINEAPPLE - CONTAINS AN ENZYME CALLED BROMELAIN THAT AIDS IN DIGESTION AND REDUCES INFLAMMATION.
STRAWBERRIES - RICH IN ANTIOXIDANTS THAT PROMOTE HEART HEALTH AND REDUCE THE RISK OF CHRONIC
DISEASES.
GRAPES - CONTAIN RESVERATROL, AN ANTIOXIDANT THAT HAS ANTI-AGING AND ANTI-INFLAMMATORY PROPERTIES.
ORANGE - HIGH IN VITAMIN C, WHICH BOOSTS IMMUNE FUNCTION AND SUPPORTS HEALTHY SKIN.
PAPAYA - CONTAINS ENZYMES THAT AID IN DIGESTION AND IMPROVE GUT HEALTH.
POMEGRANATE - RICH IN ANTIOXIDANTS THAT PROMOTE HEART HEALTH AND REDUCE INFLAMMATION.
CHERRIES - CONTAIN ANTHOCYANINS, WHICH HAVE ANTI-INFLAMMATORY PROPERTIES AND MAY REDUCE MUSCLE
SORENESS.
PEAR - HIGH IN DIETARY FIBER THAT PROMOTES HEALTHY DIGESTION AND REGULATES BLOOD SUGAR LEVELS.
GUAVA - RICH IN VITAMIN C, WHICH BOOSTS IMMUNE FUNCTION AND PROMOTES HEALTHY SKIN.
LYCHEE - CONTAINS POLYPHENOLS THAT HAVE ANTI-INFLAMMATORY AND ANTIOXIDANT PROPERTIES.
DRAGON FRUIT - HIGH IN FIBER AND ANTIOXIDANTS, WHICH PROMOTE DIGESTIVE HEALTH AND BOOST IMMUNITY.
PASSION FRUIT - CONTAINS VITAMIN C AND ANTIOXIDANTS THAT SUPPORT IMMUNE FUNCTION AND PROMOTE
HEALTHY SKIN.
 THE PLATE METHOD
FOODS BY CATEGORY
HIGH-FIBER CARBOHYDRATES
SWEET POTATOES: 27G OF CARBOHYDRATES PER MEDIUM POTATO. RICH IN VITAMIN A,
WHICH SUPPORTS IMMUNE FUNCTION AND VISION HEALTH.
OATS: 27G OF CARBOHYDRATES PER ½ CUP SERVING. HIGH IN FIBER, WHICH SUPPORTS
DIGESTIVE HEALTH AND MAY REDUCE THE RISK OF HEART DISEASE.
BROWN RICE: 23G OF CARBOHYDRATES PER ½ CUP SERVING. A GOOD SOURCE OF
MAGNESIUM, WHICH SUPPORTS BONE HEALTH AND MAY REDUCE THE RISK OF TYPE 2
DIABETES.
QUINOA: 20G OF CARBOHYDRATES PER ½ CUP SERVING. A COMPLETE PROTEIN SOURCE
AND RICH IN FIBER, VITAMINS, AND MINERALS THAT SUPPORT HEART HEALTH AND MAY
REDUCE INFLAMMATION.
BARLEY: 23G OF CARBOHYDRATES PER ½ CUP SERVING. HIGH IN SOLUBLE FIBER, WHICH
MAY HELP REDUCE CHOLESTEROL LEVELS AND SUPPORT DIGESTIVE HEALTH.
BEANS (BLACK, KIDNEY, CHICKPEAS): 20-24G OF CARBOHYDRATES PER ½ CUP SERVING. A
GOOD SOURCE OF PLANT-BASED PROTEIN, FIBER, AND IRON THAT SUPPORT DIGESTIVE
HEALTH AND MAY REDUCE THE RISK OF HEART DISEASE.
CORN: 20G OF CARBOHYDRATES PER ½ CUP SERVING. RICH IN ANTIOXIDANTS LIKE LUTEIN
AND ZEAXANTHIN, WHICH MAY SUPPORT EYE HEALTH AND REDUCE THE RISK OF CERTAIN
CHRONIC DISEASES.
WHOLE WHEAT BREAD: 20G OF CARBOHYDRATES PER 1 SLICE. A GOOD SOURCE OF FIBER
AND B VITAMINS THAT SUPPORT DIGESTIVE HEALTH AND ENERGY METABOLISM.
POTATOES: 21G OF CARBOHYDRATES PER MEDIUM POTATO. HIGH IN VITAMIN C, WHICH
SUPPORTS IMMUNE FUNCTION AND SKIN HEALTH.
SQUASH (BUTTERNUT, ACORN): 20G OF CARBOHYDRATES PER 1 CUP SERVING. A GOOD
SOURCE OF VITAMIN A, FIBER, AND ANTIOXIDANTS THAT SUPPORT IMMUNE FUNCTION AND
REDUCE INFLAMMATION.
 THE PLATE METHOD
FOODS BY CATEGORY
HEALTHY FATS
FLAVORING FOR YOUR FOOD:
FATS ARE MORE CALORICALLY DENSE THAN CARBS AND PROTEIN, HAVING 2X THE CALORIES PER
GRAM. FOR THIS REASON, USE FATS IN MODERATION TO ADD CHARACTER AND FLAVOR TO YOUR
MEALS BUT USE THEM IN LIGHTLY.

AVOCADO: 23G PER 1 MEDIUM AVOCADO. RICH IN HEART-HEALTHY MONOUNSATURATED FATS,

FIBER, AND POTASSIUM, WHICH SUPPORT CARDIOVASCULAR HEALTH AND MAY IMPROVE
BLOOD PRESSURE.
NUTS (ALMONDS, WALNUTS, PISTACHIOS): 14-18G PER 1/4 CUP SERVING (DEPENDING ON THE
NUT). HIGH IN HEART-HEALTHY MONOUNSATURATED AND POLYUNSATURATED FATS, FIBER, AND
PLANT-BASED PROTEIN, WHICH SUPPORT CARDIOVASCULAR HEALTH AND MAY IMPROVE
CHOLESTEROL LEVELS.
SEEDS (CHIA, FLAX, HEMP): 9-12G PER 2 TBSP SERVING (DEPENDING ON THE SEED). RICH IN
HEART-HEALTHY OMEGA-3 FATTY ACIDS, FIBER, AND ANTIOXIDANTS, WHICH SUPPORT
CARDIOVASCULAR HEALTH AND MAY REDUCE INFLAMMATION.
FATTY FISH (SALMON, TUNA, MACKEREL): 13-18G PER 3-OUNCE SERVING (DEPENDING ON THE
FISH). HIGH IN HEART-HEALTHY OMEGA-3 FATTY ACIDS, PROTEIN, AND VITAMIN D, WHICH
SUPPORT CARDIOVASCULAR HEALTH AND MAY IMPROVE BRAIN FUNCTION.
OLIVE OIL: 14G PER 1 TBSP SERVING. RICH IN HEART-HEALTHY MONOUNSATURATED FATS,
ANTIOXIDANTS, AND ANTI-INFLAMMATORY COMPOUNDS, WHICH SUPPORT CARDIOVASCULAR
HEALTH AND MAY IMPROVE CHOLESTEROL LEVELS.
COCONUT OIL: 14G PER 1 TBSP SERVING. RICH IN MEDIUM-CHAIN TRIGLYCERIDES (MCTS),
WHICH ARE EASILY CONVERTED TO KETONES AND MAY SUPPORT WEIGHT LOSS AND BRAIN
FUNCTION.
 THE PLATE METHOD
FOODS BY CATEGORY

HEALTHY FATS

DARK CHOCOLATE: 11G PER 1 OZ SERVING. RICH IN HEART-HEALTHY FLAVANOLS AND

ANTIOXIDANTS, WHICH SUPPORT CARDIOVASCULAR HEALTH AND MAY IMPROVE BLOOD FLOW
TO THE BRAIN.
CHEESE: 7-10G PER 1 OZ SERVING (DEPENDING ON THE TYPE). RICH IN PROTEIN, CALCIUM, AND
VITAMIN D, WHICH SUPPORT BONE HEALTH AND MAY IMPROVE CHOLESTEROL LEVELS
OLIVES: 5G PER 1/4 CUP SERVING. RICH IN HEART-HEALTHY MONOUNSATURATED FATS,
ANTIOXIDANTS, AND ANTI-INFLAMMATORY COMPOUNDS, WHICH SUPPORT CARDIOVASCULAR
HEALTH AND MAY IMPROVE CHOLESTEROL LEVELS.

KEEP IN MIND
NONE OF THE FOOD LISTS PROVIDED ARE EXHAUSTIVE. WE ENCOURAGE YOU TO EXPLORE AND
EXPERIMENT WITH NATURAL FOODS BEYOND THIS GUIDE AS YOU PRACTICE SEEING EACH ITEM FOR
ITS GOD INTENDED PURPOSE. CONSULT WITH YOUR DOCTOR BEFORE CONSUMING ANY OF THE FOODS
ON THIS LIST THAT YOU HAVE AN INTOLERANCE OR KNOWN ALLERGIC REACTIONS TO.
 TAKE ACTION!
I hope you’ve enjoyed this guide, but education without practical application
is useless information. Put together your own meal plan using the plate
method and try to follow it for one week!

DO YOU WANT TO CENTER YOUR HEALTH

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