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Download The Balanced Plate (PDF, 4 pages)
Save it to your phone or print it for the fridge.
What is inside
- The plate shape — half vegetables and fruit, a quarter protein, a quarter smart carbs, plus a little healthy fat and something to drink. One picture you can repeat at every meal, breakfast included.
- Portions by hand — a palm of protein, a fist or two of vegetables, a cupped hand of carbs, a thumb of fat. No scales, no counting.
- A meal builder in four columns — pick one protein, one carb, one vegetable and one fat. That is the whole method.
- Seven small things to try in your first week — one a day, in any order, and none of them asks you to give anything up.
10% off your first order
Use the code WELCOME10 at checkout for 10% off anything in the shop. It works once per customer and does not expire.
If you are not sure where to start, the 30-second quiz points you to one product in five questions, or you can browse everything.
More free tools
All of these are free and need no sign-up: a calorie level helper, a portion guide, a swap finder, a shopping list builder and one change this week.
The Balanced Plate is general healthy-eating information, not personalised nutrition advice. If you have a health condition or food allergies, speak to your doctor or a registered dietitian.