Healthy Meal Plate Template

Healthy Meal Plate Template

by Christina Sandor

The healthy meal plate template seems like such a simple concept however most people do not eat like this every day.

I have much success with clients making this simple healthy change to their eating habits and some have seen weight loss of 20lbs in a month! Fad diets don’t work and make leave you nutritionally deficient.

  • Easy to follow! 3 meals per day
  • Meals 4-6hrs apart. Timing of meals is very important for your metabolism.
  • Meets all of your nutrition needs for healthy living!
  • Avoid all sugar containing fluids – ie. Pop, juice, energy drinks, etc.
  • Drink Water and the recommended amount of Milk servings/day ~2-3 8oz glasses of milk.
  • Tea and Coffee are OK in moderation if additional calories are not added – ie. sugar, creme. Try a fruity decaffeinated tea – apple cinnamon, berry, etc.
  • Avoid eating snack/junk foods and deserts after or between meals. This is where the extra weight gain comes from.
  • At Breakfast, include a Carbohydrate (Grains and Starches, Fruit, Milk) and Protein, it may be hard for most people to have vegetables every day for breakfast.
  • Ways to include vegetables at breakfast, fresh sliced cucumber and tomato on bread or side, include vegetables in egg omelets (onions, tomatoes, green, yellow, red peppers, etc.).
  • Complimentary with the Cardiac and Diabetes Diet Guidelines.


Healthy Meal Plate Template

Healthy Meal Plate Template
Healthy Meal Plate Template



Sample Meals for the Healthy Meal Plate Template:


Tea or coffee

Steal cut oats oatmeal – high in fiber (¾ cup cooked)

½ banana, 1 cup berries or 15 raisins or dried cranberries

1 whole grain toast slice

1 egg omelet with tomatoes, peppers and onions

1% or skim milk (1 cup)



Rice (1 cup) = ¼ plate starch

Boiled beans (½ cup)

Lean beef steak (3-4 oz) = ¼ plate protein

Stewed zucchini and carrots

Green salad

– lettuce, tomato wedges and cucumber slices

– dressing: lime juice and olive oil (1 tsp, 5 mL)

1 orange


Tea – decaffeinated



1 large potato or 1cup mashed potatoes = ¼ plate starch

Chicken 3-4oz = ¼ plate protein

Green beans (cooked non-starchy vegetable)

Spinach leaf salad with low-fat salad dressing (1 tsp, 5 mL)

Pineapple (2 slices) or 1 cup melon

Low-fat yogurt (¾ cup)


Decaffeinated Tea


Afternoon or Evening Snack:

15 grapes or 1 cup berries

Low fat yogurt (3/4 cup) or skim or 1% milk (1cup)


For more on the Healthy Meal Plate Template:

The idea behind the healthy meal plate template visit for more articles by Christina!

About the author

The Modern Podiatrist (Foot and Ankle Specialist Doctor):Today's podiatrist is required to undergo rigorous medical training that licenses them as physicians with equivalent legal standing to the MD and DO degree (These are physician recognized licenses most common only in the USA). Although admittedly the training does differ between the three degrees. The differences are listed below.In Michigan Podiatrists are trained and authorized to perform surgery in the foot and ankle up to the tibial tubercle below the knee.All our podiatrists and foot doctors have undergone rigorous training including a 4 undergraduate college degree, writing the medical school entrance exam (MCAT), followed by a 4 year medical school degree (DPM - Doctor of Podiatric Medicine),Once podiatrists in the USA complete the rigorous 4 year medical school courses, they are required to complete a minimum of 3 years of a surgical and non-surgical residency program. Some podiatrists and foot doctors then choose to go on to further fellowship training specializing in various forms of specialty such as diabetic surgery or reconstructive foot and ankle surgery.The training is not over yet! Each podiatrist must be judged by a governing body where they submit their surgical cases and are reviewed regularly to ensure excellent results. This is a career long evaluation with board qualifications and certifications every few years.So have faith that today's podiatrist is your best choice for your foot and ankle problems! We are able to approach you foot and ankle problems from a non-surgery perspective, but that when necessary we can provide you with the treatment that you need!All articles written by this account are considered to be for educational purposes only. It is impossible for us to truly assess your condition and the advice we give here is meant to give you a basis to then follow up with your podiatrist and foot doctor later.If you have any questions at all, or there is anything that we can help you with, please feel free to contact our office or email us. Podiatrists provide medically necessary treatment which should be covered by valid insurance plans, we are not a cosmetic or elective medical specialty.