Putting together a plate of food isn’t just about eating—it’s about creating a meal that’s delicious, nourishing, and visually appealing. Whether you’re cooking for yourself, your family, or guests, assembling a meal with a mix of textures, flavors, and colors can transform a simple dish into something special.
In this post, we’ll explore how to craft a plate that’s both satisfying and vibrant, filled with a variety of ingredients that work together in harmony. Plating complete meals provides the body with more sustained energy and limits the opportunity for an energy crash.
Grains and starchy vegetables add heartiness to your meal and provide long-lasting energy. They’re also a great source of fiber, keeping you feeling satisfied.
Examples of grains and starchy vegetables include:
These foods typically take up about a third to half of your plate.
Protein is an important part of any meal, supporting everything from muscle repair to immune function. The key is choosing options that suit your preferences, whether you enjoy animal-based or plant-based proteins.
Fill about a quarter to a third of your plate with a protein you enjoy.
Fruits and vegetables are not only nutrient-rich, they’re also a great source of fiber which promotes healthy digestion and overall health. They bring a variety of textures, flavors, and vibrant colors to the plate.
Include whatever fruit or veggies you enjoy! And experiment with preparing them different way, try sautéing, roasting, grilling, marinating. There is no wrong way to prepare fruit and veggies. Make a quarter to a third of your plate fiber.
Fats play an important role in hormone regulation and helping the body absorb nutrients and keep everything running smoothly. The key is choosing nourishing, flavorful sources of fat that complement the other ingredients.
Try:
Building a great plate of food is all about creating a meal that’s delicious and nourishing. Keep in mind, this is flexible! There is no “perfect plate” and it will certainly look different meal to meal and day to day. Being intentional about not limiting (ie. restricting) nutrients but rather combining proteins, grains, fats and fiber, you can craft a meal that has a little bit of everything you need for a nourishing, satisfying and enjoyable meal. Your body will thank you!
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