Easy Day Plate

Consider the Easy Day Plate to be the plate you choose the majority of the time. This means your eating pattern consists of mostly fruits and vegetables with a mix of protein and whole grains and/or starchy vegetables. This type of eating pattern has been associated with positive health outcomes and can contribute to increased feelings of satiety with meals. 

How much?
The amount you choose to eat at meals will vary based on a variety of factors including age, body size, and activity level. The information below provides a guideline based on calorie ranges. This is not meant to be a rule for how much to each at a meal and should be adjusted based on hunger and satisfaction. Visit this page to learn more about calculating energy needs.

Easy Day Plate Formulas
Important: These formulas are meant for single plates, not daily intake. This assumes three meals per day with the addition of at least one snack. Modifications should be made based on hunger/fullness and individual energy needs.

1800 calories
1 cup non-starchy vegetables and/or fruit + 1/2 cup whole grain or starchy vegetables + 3 oz protein

2000 calories
1 cup non-starchy vegetables and/or fruit + 1/2 cup whole grain or starchy vegetables + 4 oz protein

2200 calories
2 cups non-starchy vegetables and/or fruit + 3/4 cup whole grain or starchy vegetables + 5 oz protein

2400 calories
2 cups non-starchy vegetables and/or fruit + 3/4 - 1 cup whole grain or starchy vegetables + 6 oz protein