Build a Balanced Meal with the Vegan Plate Method

Building a nutritionally balanced meal can feel overwhelming. How do you know if you have all the necessary macro and micronutrients to effectively sustain you and your family? Not to mention, allow you to achieve various goals like weight loss, weight gain or increased muscle mass? The Vegan Plate Method allows for a simple, adaptable, visual guide to determine portions for optimal health and well-being. It was inspired by the USDA My Plate and established as a simpler alternative to serving sizes, scales, and calorie or macro tracking. The Vegan Plate Method can be used to create a balanced (and delicious) vegan meal every time. All that is required is a plate and a basic understanding of the food groups and where they should end up on that plate. 

Why the Vegan Plate Method?

The Plate Method is created to be flexible. It is designed to avoid hyper-fixation, or meticulous meal-time organization. The goal is to fit each food group into the majority of your meals while recognizing that this is not possible all the time. Sometimes one meal will have more of something, less of something, or even none of a certain food group and that is absolutely ok. How big you make your portions is totally up to you and your health goals. If you are very active you may need to eat more food than someone who is not. Eat enough to feel nourished.

The Vegan Plate Method is a great tool for those new to a wholesome plant-based diet, as it ensures a balanced meal with a variety of nutrient-dense foods.

How to Build a Balanced Plate

½ of the plate is non-starchy vegetables:

Divide your plate in half, and fill it with colorful vegetables to add fiber and a rich array of vitamins, minerals and antioxidants. Veggie options for this section of your plate could be leafy greens, brassica veggies like broccoli, brussel’s sprouts, or cabbage, fungi like mushrooms, or allium vegetables like onions, garlic, and leeks. Fruit can also fall into this category, especially for breakfast and at snacktime.

¼ of the plate for complex carbohydrates:

Next up should be your quick energy source. Carbs provide the body energy, regulate blood sugar, and when eaten from whole sources, contain the most fiber for digestion and gut health. Prioritize complex carbohydrates over processed carbs. Great examples are whole grains, starchy vegetables (like sweet potatoes, potatoes, and winter squash). Limit simple carbohydrates from refined grains (like white rice) and highly processed foods, as they are less nutrient dense and lack fiber.

¼ of the plate is plant-based protein:

The final portion of the Vegan Plate Method should be a plant-based protein. It should take up at least ¼ of the plate.  Protein is an essential macronutrient for the body. It will build and repair muscle, bone, skin, hair and nails and make and regulate hormones and enzymes. Soy products like tofu, tempeh, and edamame provide the most protein per gram, but beans, lentils, nuts and seeds also yield considerable protein as part of their macronutrient breakdown.

Note that there is a lot of crossover in plants. For example, beans also contain complex carbohydrates, and whole grains contain protein. Even vegetables contain protein!

Include wholesome sources of fat for flavor:

Fat is your primary energy source. It provides nearly twice the energy as carbohydrates and is crucial for hormone production, cell function, and vitamin absorption. Fats can enhance your meals, and they make great snacks between meals. Be sure to include nutrient-rich options like avocado, nuts and nut butters, seeds and seed butters (such as tahini), and olives. Walnuts, ground flax, and chia seeds are rich in omega-3 fatty acids, making them especially valuable for reducing inflammation. Oils are also a fat source, but remember to use in moderation depending on your goals, as this is a highly concentrated source of fat, and therefore very high in calories.

Include fermented veggies:

The USDA did not include fermented vegetables, like sauerkraut and kimchi, in their My Plate recommendation, but there is ample research to support that these probiotic rich foods are beneficial. Fermented veggies contain beneficial bacteria that help support healthy digestion, immune health, and more. Classic fermented veggies like sauerkraut and kimchi also add delicious flavor and crunch to meals.

Consider a fortified plant-based dairy:

Calcium is an essential mineral for bone health and maintenance through the lifespan. While it can be found in some plant sources naturally, like dark leafy greens or almonds, the absorption is often disrupted by other elements of those foods. Many plant-based dairy products are fortified with calcium to protect bone health. Legume based products like soy and pea tend to have a similar protein content to milk, but almond, oat or rice can also be used depending on preference. Many companies, like Siggis, Kitehill, and Silk, have now come out with higher protein plant-based greek yogurts fortified with calcium which can be a great alternative when making creamier sauces for meals.

How to reach your vegan health goals:

For weight gain

Decrease the non-starchy vegetable portion of this plate, and opt for higher calorie, fiber-rich carbohydrates. Increase plant-based fat sources like nuts and seeds, which contain twice as many calories per gram as protein and carbs.

For muscle gain

Increase protein sources, which are the building blocks of muscle, and prioritize eating the protein first. Fats support hormone production and should be included in each meal, while carbohydrates are a faster energy source and can boost performance when eaten before workouts and paired with a little protein. Consider a snack like edamame, vegan Greek yogurt (my favorite), or nuts and seeds after exercising.   

For weight loss

Maintain portions, but monitor servings of fat on your plate which can easily increase calories and bump you out of a calorie deficit. Choose fiber-rich complex carbohydrates over carbohydrates stripped of their fiber (like white breads or rices) to slow absorption of sugar into your bloodstream and regulate sugar cravings.

Fit the Vegan Plate into your life

Is one meal a little low on protein? Add a protein rich snack later on in the day.

Enjoying a rich decadent meal out with friends? No problem, add some greens and make sure you have at least one protein source.

Extra hungry this morning? Increase fat on the plate for satiety.

Any type of meal can be built around the Plate Method. You can easily break down combination meals like casseroles, sandwiches, and wraps in your head. Do you routinely have a wrap for lunch? Make sure it includes colorful vegetables, equivalent protein, and wrap it up with a delicious creamy sauce for fat. Are you about to enjoy a veggie pizza? Add a side salad and prioritize a solid protein on top like tofu or tempeh and/or use a higher protein source of plant-based cheese as the base. Utilizing the Vegan Plate Method to create a day of balanced eating is a simple and effective way to manage nutrient intake. Remember, this tool is built to be adaptable so you can stick to it long term. Keep it flexible, practical, and realistic. 

I hope this is helpful. Feel free to leave questions or share your experience in the comment section below. I love to hear from you!