Plate Method Default
Build default meals around half plants, one palm of protein, slow carbohydrates, and a healthy fat.
Dosage & Timing
Evidence Strength
4/5 — StrongThis translates fiber, protein, and food-quality evidence into an easy visual template.
Overview
Build default meals around half plants, one palm of protein, slow carbohydrates, and a healthy fat.
How To Do It
Step 1
Fill half the plate with vegetables, fruit, or legumes.
Step 2
Add a palm-sized protein source.
Step 3
Add a slow carbohydrate if needed for training or satiety.
Step 4
Use olive oil, nuts, avocado, or similar fats in measured amounts.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Dietary fiber and health outcomes: an umbrella review↗
Higher dietary fiber intake was linked with improved cardiometabolic and mortality outcomes.
Primary Literature
Measurable Outcomes
Related Protocols
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Protein Breakfast Anchor
Start the day with a protein-forward breakfast to improve satiety and distribute protein more evenly.
Ultra-Processed Food Swap
Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.
Fiber Ramp
Increase fiber gradually using beans, oats, berries, vegetables, chia, or psyllium to avoid GI backlash.