Create my Own Plate

Cooking Utensils


Prep Time

3 Minutes

Cook Time

30 Seconds (Blending)

Plates and bowls are one of the most efficient ways to consume the widest array of nutritious foods.

Read Before Cooking a Dinner Plate

  • Try to add at least one carb, one healthy fat, and one protein in each meal.
  • Aim for 2 or more food groups per dish (whole grain + vegetable, vegetable + fruit + protein., etc.)
  • Limit salt and substitute with herbs when possible.
  • Whole grains > Processed Grains (i.e. Brown rice > White Rice, Whole Grain Bread > White Bread, etc.)

Selecting Your Ingredients

Ingredients are broken down into three categories: Bases, Proteins, and Add-ins. We always recommend trying to add at least one Base, one Protein, and one Add-in.

1. Bases (Pick At Least 1)

Try to keep your base sources as close to their original forms, so that when you use them, there is very little processing that occur that could reduce nutrition.

Whole Grains

Serving Size: 1/4 Cup Uncooked, 1/2 Cup Cooked

Leafy Greens

Serving Size: 1 Cup (if not using a grain), 1/2 Cup (if also using a grain)

Proteins (Pick At least 1)

Proteins will help add density to your meal to keep you fuller for longer

Animal-Based Proteins

Serving Size: 3 ounces of poultry, 1 egg, 3 ounces of beef, 4 ounces of seafood




Grass-Fed, 93% Lean Beef



Vegetarian-Based Proteins

Avoiding or cutting back on meat? Protein is still a vital portion of your diet to fuel your body’s daily function. The following are great plant-based, protein options that can help you maintain proper nutrition that you miss out on when avoiding animal proteins!

Serving Size: 1/2 Cup (if using as your source of protein), 1/4 Cup (if it is an Add-in)

3. Add-Ins (Optional, No Limit)

Bring your dish together with any or all of the following ingredients.


Serving Size: 1/3 Avocado, 1/2 Apple, 1 Tablespoon of Lemon/Lime Juice, 1/4 Cup Dried Fruit

*Creamy Texture, Healthy Fats*

*High, Antioxidant Levels

*Sour Flavor, Extra Fiber*

*Sour Flavor*

*No more than 1/4 Cup*

*High, Antioxidant Levels


Serving Size: 1/2 cup of raw vegetables.


*Vitamin A/C, Extra Fiber*

*Anti-Cancer, Fiber*

*Anti-Cancer, Fiber*

*Extra Fiber*

*Refreshing, Extra Fiber*

*Anti-Inflammatory, Crunchy Topping*

*Vitamin A, Fiber*

*Minerals, Fiber*

*Anti-Chronic Disease*

*Anti-Inflammatory, Crunchy Topping*

*Vitamin A, Fiber*

Nuts & Seeds:

Healthy Fats and fiber make nuts and seeds a great choice- in moderation. When it comes to bowls/plates, seeds are a great choice as they don’t disrupt flavor or texture drastically.

Serving Size: 1 Tablespoon (high calorie, do not exceed 2 tablespoons in one serving!)

*Protein, Extra Fiber*

*Gut Health, Extra Fiber*

*High Protein, Extra Fiber*

*Heart Health*

Herbs & Spices

Herbs and Spices add a lot flavor and, even in small dosages, provide potent benefits like anti-inflammatory and antioxidant properties. Ideally, use fresh herbs and spices, but that is not always feasible. Dried and powdered versions are also good additions and last longer

Serving size is to taste, but a good amount usually is 1/4- 1/2 teaspoon, or 1-2 pinches of each added.

*Anti-Chronic Disease*

*Aides Nutrient Absorption*

*Anti-Inflammatory, Digestion*

*Anti-Chronic Disease*





Cooking Fat

Healthy fats are those that are oil at room temperature and typically from plant sources. We recommend using the following oils and avoid cooking with them above their defined temperatures.

Serving Size: 1 teaspoon; when poured on a flat surface, about the size of a quarter.

High Heat

Avocado Oil

Smoking Point: 520 ° F

Med-High Heat

Sunflower Oil

Smoking Point: 450 ° F

Med-High Heat

Sesame Oil

Smoking Point: 410 ° F

Medium Heat

Canola Oil

Smoking Point: 400 ° F

Med-Low Heat

Olive Oil

Smoking Point: 380 ° F


Step 1 (If Using a Grain):

Heat water in sauce pan on stove top until it boils. Add in rice and reduce heat to low and cover the pan and let simmer for how long the instructions tell you.

If You plan on Cooking Add-ins

Step 2:

Cut all of your fruit and vegetable add-ins down to your desired size. When there are 10 minutes left in your grain cooking, add your cooking oil to a pan and heat to medium heat. Once warm add your ingredients.

If You Aren't Cooking Add-ins

Step 2:

Cut all of your fruits and vegetables down to your desired size. Then, Add all of your add-ins (fruit, veggies, seeds, oil, spices) into a bowl and mix it all together.

Step 3:

If using chicken or turkey, add that into your dish when you add your other add-ins you will cook, as they need the full time to cook. Then also add in all your desired herbs and spices.

Step 3:

Cook your protein at medium heat if needed.

  • Chicken/Turkey: 10 Minutes
  • Shrimp: 5 Minutes
  • Fish: 4 Minutes each side

Step 4:

Cook until vegetables soften (~5 minutes) stirring occasionally. Add your protein source now if you have not already and mix everything in the pan together. Let it cook for 3-5 more minutes.

Step 4:

Once the your protein is ready for consumption, add it into your bowl of add-ins to join mix flavors.

Step 5:

Your grain should be ready at this point. Pour out any extra liquid and either plate the grain or add it to where you have all of your proteins and add-ins. (mixing brings the flavor together, but if you do not like foods mixing you can skip that part)

Tips & Tricks:

  • Sauces to Consider: Soy Sauce (Low Sodium), Hot Sauce, Guacamole, Tahini, Hummus
  • Make large portions for leftovers. These meals are loaded in nutrients and great of regular consumption