Foundational Habit #6: What is the Perfect Plate?

Lesson 6 Module 1

The perfect Plate!

In this lesson you are going to learn what your plate should look like each and every meal!

What you want to look for is:

  • Eating fresh, minimally-processed food as often as possible.
  • Including a balance of protein, veggies, smart carbs, healthy fats.
  • Adjusting portions to meet health and body goals.

The biggest key take away from this is using the food measure guide I am attaching below to help you chose the right portions for you.


You can use this tool anywhere!

Another big win that will set you up for success is keeping your meals balanced to around 70-80% whole foods during the week and then using the rest 20-30% for enjoyment as per you see fit ie. Weekends or outings.

If you know you have some functions coming up whether its a birthday party or a upcoming holiday, plan for it so that you feel less guilty and can enjoy your food more!

This way you can have the cake and eat it too. Feeling restricted is completely mindset related!

If you are feeling restricted then you need to change the language of how you see food.

My biggest suggestion to you is when you are feeling those moments where you want something sweet or savory is to check in with yourself and ask...

Are you thirsty?

Are you bored?

Are you hungry or is this a habit that you constantly find yourself in?

Ask yourself these questions.  Then dig deeper and see if something happened to you today to trigger this reaction that is happening. From this you will be able to decide a healthier alternative instead of your usual go to or pick something that is more on track with your goals.

For instance:  Have a flavourful tea, or get out of the kitchen, read, play an instrument, meditate, work on a puzzle, go for a walk! Figure out a new routine that coincides with your goals!

At the time it can be very difficult to process and go through. You might feel agitated! This is okay, this is a normal feeling! 

Caving in will make things feel even worse especially within yourself. Believe in yourself and you will start to gain back control. Your willpower will become stronger.


Download the image and feel free to print out and keep on your fridge!

Keep practicing this for the next few weeks/months until this starts to become your lifestyle and I can guarantee you that you will see results!