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2BMindset PlateIt Recap

This document provides guidelines for portioning meals using a plate method with specific ratios of proteins, vegetables, and fat/fiber/carbs (FFCs). It recommends filling half your plate with protein and FFCs for breakfast, half with vegetables and a quarter each with protein and FFCs for lunch, three quarters vegetables and a quarter protein for dinner, and snacks consisting mainly of vegetables and optionally protein or FFCs if still hungry. The guidelines are meant to help the reader feel full while meeting their health and fitness goals.

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Nancy Shafa
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383 views1 page

2BMindset PlateIt Recap

This document provides guidelines for portioning meals using a plate method with specific ratios of proteins, vegetables, and fat/fiber/carbs (FFCs). It recommends filling half your plate with protein and FFCs for breakfast, half with vegetables and a quarter each with protein and FFCs for lunch, three quarters vegetables and a quarter protein for dinner, and snacks consisting mainly of vegetables and optionally protein or FFCs if still hungry. The guidelines are meant to help the reader feel full while meeting their health and fitness goals.

Uploaded by

Nancy Shafa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PLATE IT!

Recap
Plate It! makes eating so simple. Nothing to weigh or measure,
just use the ratios below as a guide for each of your meals and
you’ll be full and satisfied, and energized and on track to
meet your goals. WATCH
THE VIDEO

50% BREAKFAST SNACK(tional)


PROTEIN H Water First! H A snack is optional 50% 25%
Aim for 16 fl. oz.** before your first bite H If you're going to have a snack, it should be
VEGGIES PROTEIN
* H In the morning you need 50% protein to between lunch and dinner
help keep you full and 50% FFCs to give H Water First!
you lasting energy
Aim for 16 fl. oz. before your first bite
H Veggies are extra credit; if you're hungrier
H Start with veggies
in the mornings, they'll help make you full
H If you need help to stay fuller longer, add a protein
H Accessorize as desired to make your
meal delicous H If you’re still hungry and need more energy,
add an FFC 25%
50% H Find something quick and easy, that
FFCs you love (like your favorite Shakeology FFCs
recipe) and make it part of your
*Shakeology can be part of a healthy breakfast. consistent daily breakfast

50% 25% LUNCH DINNER 25%


VEGGIES PROTEIN H Water First! H Water First! PROTEIN
Aim for 16 fl. oz. before your first bite Aim for 16 fl. oz. before your first bite
H To keep you full and energized in the H Your plate should be 75% veggies to
afternoon you need 50% veggies to get full and 25% protein to help stay full
make you full, 25% protein to help keep H Most people don't need additional energy
you full, and 25% FFCs to give you at night, so there's no need to have an
sustained energy FFC at dinner
H Accessorize as desired to make your H Accessorize as desired to make your meal
meal pop with flavor! more comforting and delicious
25% H Remember, once you've finished eating, it's
FFCs "Dinner and Done" and time to move on with 75%
your night VEGGIES

**16 FL. OZ. = 480 ML Start with a smaller plate (7” to 9”); you can always go back for more if you’re still hungry!

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