The plate method: what it is and recipes


Food is one of the most important aspects to enjoy good health over the years. Choosing what you eat well is essential to do it in a balanced way, satisfying all your body's nutritional needs without going hungry and, at the same time, maintaining a suitable weight for age and height. On the other hand, in addition to selecting the ingredients of the recipes well, it is also important to distribute the quantities to consume each food. Depending on what they contribute to the body, you must adjust so that your diet is as healthy as it is complete. In this sense, the balanced plate method is a good resource to achieve this.

The plate method what it is and recipes

What is the plate method

Wondering what the plate method is? The plate method is a visual tool with which you can eat in a healthy and balanced way. This resource was prepared in 2014 by the Department of Public Health belonging to Harvard University [1], based on very recent scientific evidence. This method indicates that following the plate diet based on healthy fats, vegetables, proteins and whole grains reduces the risk of weight gain and chronic diseases.

In practice, the Harvard Healthy Plate Method consists of dividing the balanced plates of your main meals, that is, lunches and dinners, in the following way:

  1. Half of the plate (50%) should be made up of vegetables, both raw in salads, and sautéed, boiled or mashed into purees.
  2. You should make up 25% with foods rich in carbohydrates: cereals, such as rice or pasta (preferably whole grains), tubers or legumes.
  3. In the 25% of the rest of the plate you should add protein foods, such as fish, eggs or white meat, as well as vegetarian options (tofu, seitan or tempeh).

Plate Method Recipes

Are you interested in applying the Harvard plate method to your diet and don't know how to start? we help you with the following recipes.

Rice with artichokes and cuttlefish

To make this preparation, you need about 1 hour of cooking and the following ingredients:

  • Rice (preferably brown).
  • artichokes.
  • Sepia.
  • Green peas.
  • Sliced ​​mushrooms.
  • Leek.
  • Vegetable broth or water.
  • Onion.
  • Extra virgin olive oil.
  • Salt.

Preparation steps:

  1. Cut the cuttlefish into several rings and, after draining and drying it well, fry in a pan adding a little olive oil.
  2. Cut the onion into small pieces and fry together with the cuttlefish rings. When the onion begins to brown, add the previously diced artichoke along with the sliced ​​mushrooms.
  3. Add the peas to the sauce.
  4. Add water or vegetable broth when the vegetables start to soften.
  5. Finally, add the rice and let it cook along with the rest of the ingredients. When everything is cooked and the broth has been absorbed, you can serve it on the plate.

Chicken pasta salad

The preparation time for this recipe is also approximately 1 hour. The necessary ingredients are the following:

Preparation steps:

  1. Add the whole wheat pasta to the boil.
  2. While the pasta is cooking, add a little olive oil in a pan to sauté the chicken with the cherry tomatoes.
  3. After cooking, wait for the pasta, chicken and cherry tomatoes to cool to room temperature.
  4. In a bowl, add all the ingredients when they are warm.
  5. Finally, dress the salad with a pinch of salt and a little olive oil. Stir the dressing with the rest of the ingredients and you can now serve the salad on a plate.

Other recipes for the plate method

There are more interesting recipes with which you can follow the plate method, such as the following:

  • Fried sweet potato with egg and chard.
  • Quinoa wok with prawns.
  • Zucchini and tuna cannelloni.
  • Zucchini stuffed with textured soy.
  • Stewed beans with rabbit.
  • Buckwheat with poached egg.
  • Hake Steamed.
  • Sautéed spinach with bread and egg.

Weekly menu for the plate method

To apply the healthy plate method, we provide you with examples for a full week. we give you the following weekly menu idea:


  • Lunch: broccoli with onion and sautéed pumpkin + garnish of brown rice and grilled pork loin.
  • Dinner: kale salad with avocado, cherry tomatoes, fresh cheese, hard-boiled egg, carrot, and toasted bread.


  • Lunch: cucumber and tomato salad with fresh basil + rabbit with garlic and parsley and baked potatoes.
  • Dinner: grilled aubergine and courgette + grilled chopped cuttlefish with lemon and garlic and a side of boiled couscous.


  • Lunch: vegetable stew and boiled potato + grilled cod with parsley.
  • Dinner: salad of lettuce sprouts, a can of tuna and onions with boiled whole-grain pasta spirals.


  • Lunch: spinach salad with red pepper, carrot and radish with boiled whole meal pasta + grilled tuna with parsley and garlic.
  • Dinner: Baked Brussels sprouts and carrots with a fried egg and boiled quinoa.


  • Lunch: chicken stew with boiled potatoes and vegetables (green pepper, carrot, onion, natural tomato and courgette).
  • Dinner: potato salad with tomato and green pepper + grilled hake with garlic and parsley.


  • Lunch: lamb's lettuce salad, boiled lentils, baked cucumber with tomato and a grilled veal fillet.
  • Dinner: Scrambled eggs with prawns, sautéed mushrooms and onions, spring garlic and toasted bread.


  • Lunch: zucchini noodles with carrot and tomato + baked chicken with boiled chickpeas.
  • Dinner: baked sole with baked potatoes and escalade.


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