When a new client comes to me, the last thing I want do is hand them a list of calorie targets or strict food rules. Most women I work with don’t need another diet plan, they need a simple way to build their meals so they can feel steady and nourished without the overwhelm.

That’s why I always start with the plate. Because how you fill your plate shapes so much more than hunger. It affects your energy, your focus, your mood, and even the quality of your sleep.

The 3-Part Plate System is the foundation I teach every client. It’s simple and flexible, but also powerful. It helps you create meals that fuel your body, support your hormones, calm digestion, and leave you feeling satisfied instead of restricted.

So how does the 3-Part Plate System actually work? It comes down to three simple components that bring balance and steadiness to every meal. First, we focus on vegetables as they take up the biggest space on your plate. Next comes protein, the steady fuel your body relies on. And finally, we add whole grains or starchy veggies for lasting energy.

Are you ready to learn How to Build a plate that fuels Energy, Mood and Sleep?

½ Plate Non Starchy Vegetables

Let’s break it down, starting with the foundation: half your plate filled with colorful, nutrient-rich vegetables. Imagine filling half your plate with foods like spinach, zucchini, broccoli, bell peppers, mushrooms, and cauliflower. These are free from crash-inducing carbs but full of fiber, water, and nutrients that gently settle digestion, support hormones, and balance your gut.

Sometimes I hear, “I can’t eat salad again!” and that’s when I remind you veggies don’t have to come raw. Think stir-fried greens with garlic, roasted squash, or sautéed mushrooms mixed into eggs. These colorful, fiber-rich foods are your safety net, and they hold you steady when everything else feels unpredictable.

¼ Plate Protein

So many women tell me they’re never sure if they’re getting enough protein, and once we add it consistently, they notice right away how much steadier they feel.

Protein is the unsung hero of every meal. It’s not about carving out time for expensive shakes; instead, it’s about choosing foods that help rebuild muscles, support immune function, and stabilize blood sugar. Picture a palm-sized portion of protein: maybe wild-caught salmon, pasture-raised chicken, eggs, lentils, beans, tofu, tempeh, or a sprinkle of nuts and seeds. When you include protein regularly, you’re giving your body the building blocks it needs to repair and recover, not to mention keeping you full longer so you’re not grazing all day.

¼ Plate Whole Grains or Starchy Veggies

This is usually where people get nervous — diet culture has made carbs the enemy. But the right carbs are what keep your energy and brain power steady

Carbohydrates deserve a place at the table; they fuel everything from brainpower to workouts. The trick is choosing ones that support steady energy instead of causing sugar spikes. Whole grains like brown rice, quinoa, farro, and barley, plus starchy vegetables such as sweet potato, corn, peas, or squash, bring fiber, vitamins, and minerals. On those days when your brain is foggy, or your energy tank feels low, a sweet potato or a scoop of quinoa offers comfort without the crash.

Why the 3-Part Plate Works

This system isn’t about endless tracking or restrictive eating. It’s about consistent care. You’re creating plates that nourish without judgment, supporting your body’s internal rhythms with every bite.

When you balance vegetables, proteins, and slow-burning carbs, here’s what shifts:

Blood sugar stabilizes, reducing the mid-afternoon crash and irritability.
Digestion improves, so bloating becomes less common.
Hormones find their rhythm, meaning more consistent energy, better sleep, and less mood rollercoaster.
Your brain stays steady, so decisions aren’t clouded by hunger or overwhelm.

Over time, these small shifts lead to noticeable changes like stronger digestion, clearer thinking, balanced mood, and less emotional eating.

Real-Life Plate Examples

Dinner: Roasted broccoli, bell peppers, and kale with a piece of grilled salmon and a scoop of quinoa.
Lunch: A bowl of leafy greens topped with chickpeas, grilled chicken, avocado, and steamed sweet potato.
Snacky dinner: Sautéed mushrooms and spinach folded into scrambled eggs, with a side of black beans.
Breakfast: Oatmeal made with milk or plant milk, topped with berries, nuts, and a spoonful of yogurt or chia seeds.

Each meal fits the 3-Part Plate idea, keeping digestion smooth, energy steady, and meals satisfying.

Healing doesn’t happen in extremes — it happens in small, steady choices made day after day. My clients often tell me that after just a few weeks of using this system, they feel calmer, more grounded, and more like themselves again.

If you’ve been spinning in the cycle of diets, trends, or confusion around food, know this: it doesn’t have to be that way. The 3-Part Plate is a foundation you can lean on for life.

That’s exactly why I created Nourished: The Whole Plate program where I teach you how to use this system in real life, with recipes, meal ideas, and guidance that make healthy eating simple and satisfying. Click here to learn more and join me Nourished: The Whole Plate

So the next time you sit down to a meal, start with this question: “Does my plate have veggies, protein, and a steady carb?” That’s all it takes to move closer to steadiness and from that steadiness, real healing begins.

I’m here to support you on your journey, and you’ll find additional trainings, resources and recipes inside my program… click below to check it out!