Welcome to Day 1 of the Balanced Plate Challenge! 🎉 Today we’re starting simple: learning the formula that will guide you for the next 30 days (and hopefully long after).
🍽️ The Formula
Think of your plate as a pie chart — but instead of slices of pizza, it’s divided into:
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½ plate veggies and fruits 🥦🍓
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¼ plate lean protein 🍗🥚
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¼ plate whole grains or starchy foods 🍞🍚
That’s it. No calorie counting, no complicated rules. Just balance.
🤓 Why This Works
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Evidence‑based nutrition: Health experts (like Harvard’s Healthy Eating Plate) recommend this method for long‑term wellness.
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Portion control made easy: You don’t need measuring cups — your plate does the work.
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Flexibility: Works for any cuisine, whether it’s stir‑fry, tacos, or Sunday roast.
🥦 Your Day 1 Task
At your next meal, build a plate using this formula.
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Fill half with colourful veggies or fruits.
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Add a quarter of lean protein.
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Finish with a quarter of whole grains or starchy food.
Snap a photo of your plate and share it with #BalancedPlateChallenge — because nothing says accountability like showing off your broccoli game. 🌈
😂 A Little Humour
If your plate looks like 90% pasta with a sprinkle of parsley, congratulations — you’ve just invented the “Imbalanced Plate Method.” Today, we’re flipping the script.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did I feel fuller for longer?
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Was my energy steady instead of crashing?
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Did I actually enjoy those veggies?
Write down your thoughts — this reflection will help you track progress over the next 30 days.