Divide Your Plate to Lose Weight

Try this no-diet, no-work portion-control plan today!

Hate to calculate fat percentages and count calories? You don't have to!

When you eat you want to fill about half your plate with vegetables and/or fruits and the remainder with roughly equal amounts of starches such as whole grains, potatoes or pasta and a high protein food such as meat, poultry or fish. Then watch the weight come off. It's that easy!



Every thing these days is super-sized and people are confused about how much they really should be eating.  The rule: go sky-high with fruits and veges if you like; but keep the portions of starch and protein to no more than 3/4" to1" high.  Using this method is built in portion control!

Cheat Sheets:

Breakfast Plates
The key is to aim for half od the meal to be fruits and vegetables.
Fruit topped whole grain cereal with milk and a glass of orange juice.
Vegetable-stuffed three-egg-white omelette with whole grain toast and fresh fruit or juice.
Two whole grain waffles smothered in chopped fruits with a side of yogurt or milk.
Fruit or juice with a small bran muffin and a glass of low-fat milk.


Lunch Plates

Make a pledge to always finish your fruits and vegetables first.
Sandwich filled with 2-3 sliced of lean meat, poultry a few spoonfuls of reduced-fat tuna salad, or a veggie burger patty with a salad,fruit salad or vegetables.
Bean-based Soup (such as black bean or lentil) with a salad or side dish of vegetables or fruits.
Baked Potato with a cup of broccoli or other vegetable and reduced-fat cheese.
Large Salad topped with grilled chicken/lean beef/seafood (your protein portion should be about the size of a deck of cards) and one or two slices of whole grain bread.
Burrito made from one tortilla stuffed with beans and chicken with a salad or large side dish of vegetables or fruit.


Dinner Plates

It takes a little imagination to divide up your plate when the menu calls for a casserole, stew or other meal where foods are combined. Just do your best to get half of your meal from fruits and veggies.
Traditional meat and potatoes. About half of the plate: salad or coked vegetables. One-third to one-quarter of the plate: deck-of-cards-size fish, poultry, or lean meat; final quarter: rice, roll, polenta, or other starch.
Casserole or other starchy mixed dish (such as lasagna or tuna noodle casserole). Make it about one-third of the plate total, no more than a cup's worth,and fill the other two-thirds with salad or vegetables.
Stir-fry.  Make it three-quarters vegetables and one-quarter meat, poultry or seafood. Fill the plate with three-quarters stir-fry and one-quarter rice.
Pasta. Stretch 1 or 1-1/2 cups of pasta with an equal amount or more of vegetables.  Throw in a few pieces of shrimp, chicken or soy "meat" for protein and flavor. Sprinkle with parmesan or low-fat cottage or ricotta cheese on top.