WEEK 1 · CORE METHOD

The EASY Plate Hub

Build the shape first. Use the numbers only when they help. The goal is a plate that works in your real life, not another food test.

50% vegetables. 30% protein + healthy fat. 20% fiber-filled smart carb.

Click a section of the plate

See what counts, what it does, and the easiest real-life options.

The 9-inch plate starting point

Plate-shaped meals follow the visual. Bowls, wraps, breakfasts, casseroles, and mixed meals cover the same three jobs even when the sections disappear.

Build tonight's plate

Start with what is already available. Choose one option from each section.

50% Vegetables

30% Protein + Fat

20% Smart Carb

Your plate

Pick one item from each section.

What kind of night is it?

Pick the situation that sounds like tonight. You do not need a new plan. You need the next usable move.

Choose tonight's situation

Your next step and a real meal example will appear here.

If numbers help you

These are reference points, not required tracking.

Protein 30–50g 25g minimum starting point

Healthy fat 10–15g including fat already in the protein

Fiber about 8g building toward 25–35g across the day

Smart carb 25–45g often close to a fist-sized portion

Use the visual first. The numbers answer questions; they are not a new assignment.

Plate-shaped meals vs. mixed meals

Plate-shaped meal

Use the 50 / 30 / 20 visual as your starting point.

Breakfast, bowl, wrap, soup, or casserole

Cover the same three jobs. The food does not need to sit in separate sections to count.

The closest useful version counts.

This method is here to end the dinner debate, not create a new one.