How to Portion Your Meals – Travelling Dietitians Plate Model

Hi everyone,

I thought I would share with you all today a template I created for The Clean Separation which can be used as a base to guide meal preparation and portion sizes.

As this is a template i.e it is not a set prescription taking into consideration individual requirements and preferences, I would recommend that you individualise this based on your actual energy and specific lifestyle requirements.

By portioning out your plates as suggested you will ensure you are obtaining an energising, weight management friendly, and nutrient dense meal, that provides a wide variety of vitamins and minerals, whilst also ensuring you feel full and satisfied from your meals.

Any mixed dish can be worked into the below guidelines; You definitely do not need to only be having a piece of chicken alongside a salad and a starchy vegetable (although of course you can!), you could completely work this to being suitable with meals such as:

  • A stir-fry dish over some noodles,
  • Or a quinoa, pumpkin and lentil salad,
  • Or any dish that you order when you are out and about really!

Some examples of snacks would be:

  • Greek yogurt with some fresh berries,
  • A tub of skyr with a sliced up apple,
  • Or these days, given we are branching way out from traditional dairy sources for a calcium hit, you could make a green smoothie, or a chia seed based pudding, and get some healthy fats in there too!

If you have any questions, or would like some assistance personalising this template to help structure your diet please don’t be shy to reach out for either a one on one phone consultations with myself, or look into finding a dietitian based in your local area.

 

Travelling Dietitians suggested plate portions

(serve numbers at each meal will vary based on energy requirements):

A guideline I created that can be found in my book "The Clean Separation" to structure an eating plan off - Simply modify serve numbers based on your lifestyle and energy needs (If you need some assistance we can always arrange a one on one session).

A guideline I created that can be found in my book “The Clean Separation” to structure an eating plan off – Simply modify serve numbers based on your lifestyle and energy needs (If you need some assistance we can always arrange a one on one session).

Until next time,

TD x

 

About The Author

Kara Landau aka "Travelling Dietitian" is an Australian Accredited Practicing Dietitian based in NYC. She is a world explorer, healthy foodie, social butterfly, barre and HIIT class lover. When she isn't trying new cuisines, researching new product innovations in the health food space, or speaking to the media on behalf of her food industry clients, she can be found quietly conjuring up her next idea on how to make this world a healthier and better place.