Special Diets Diabetes Diabetes-Friendly Easy Plate Method Dinners Follow the "plate method" to create healthy balanced diabetes friendly meals—no measuring or calorie counting needed. By Micaela Young, M.S. Published on September 28, 2018 Trending Videos Close this video player Use the plate method formula for simple and delicious meal planning to help manage diabetes. Start with a 9-inch-diameter plate, divide your plate into three sections and fill in each section with the appropriate amount of each food group. The plate method lets you eyeball appropriate portions without having to actually pull out a measuring cup or count calories, which makes plating out a balanced, healthy meal simple and easy. Making the Plate Method Work for You Follow this formula for plating out a healthy meal, every time. 1. Fill 1/2 of the plate with non-starchy vegetables. * Choose from: asparagus, broccoli, carrots, cauliflower, green beans, greens (lettuce, spinach, kale, arugula), mushrooms, peppers, snap peas, snow peas, squash (spaghetti squash, zucchini), tomatoes and turnips. 2. Fill 1/4 of the plate with lean meat (3 ounces cooked) or a plant-based protein. * Choose from these animal proteins: chicken, eggs, fish, lean beef, lean pork, shellfish and turkey. * OR choose from these plant-based proteins: beans, chickpeas, edamame, hummus, lentils, nuts, nut butters and tofu. 3. Fill 1/4 of the plate with a starchy vegetable or whole grain. * Choose from these starchy vegetables: corn, peas, plantain, potatoes, pumpkin, squash (acorn, butternut) and sweet potatoes. * OR choose from these whole grains: barley, brown rice, buckwheat, bulgur, whole-wheat couscous, farro, oatmeal, whole-wheat pasta, quinoa, corn or whole-wheat flour tortillas. 4. Include a serving of fruit and/or dairy when your carbohydrate and calorie budgets allow. Plate Method Meals Try one of these easy meal ideas for dinner this week! Deconstructed Taco Salad 1/2 plate: Non-starchy vegetable * Simple taco salad with romaine lettuce, tomatoes, carrots, onion and pickled jalapeño 1/4 plate: Starchy vegetable or grain * Corn tortillas 1/4 plate: Protein * Ground beef with fresh cilantro Simple Grilled Salmon with Broccolini & Rice 1/2 plate: Non-starchy vegetable * Steamed broccolini seasoned red pepper flakes 1/4 plate: Starchy vegetable or grain * Brown rice with fresh lemon zest 1/4 plate: Protein * Simple grilled salmon Mediterranean Vegetables with Pita & Hummus 1/2 plate: Non-starchy vegetable * Sauteed eggplant, peppers & onion 1/4 plate: Starchy vegetable or grain * Toasted whole-wheat pita bread 1/4 plate: Protein * Hummus Don't Miss: Diabetes-Friendly Dinner Recipes 7-Day Diabetes Diet Dinner Plan 5-Day, 1,500-Calorie Meal Plan for Diabetes Was this page helpful? Thanks for your feedback! Tell us why! Other Submit