A User’s Guide for best using the Diabetes Portion Control Plate!

Diabetes portion control plate with wood background for weight loss and healthy eating

Diabetes Portion Control Plate

The Diabetes Portion Control Plate is a health-focussed tool designed to help you build nutrient-dense meals. It provides sectioned off areas to aid in the creation of portion controlled eating that aligns with the Dietary Guidelines for Americans and MyPlate model.

This page offers additional information that can help you best utilize your portion control plate and follow the MyPlate method of eating.

Examples of Easy Meals to Make

Here are some examples of meals that can be made following the portion control plate’s guidance of 50% vegetables, 25% carbs, and 25% protein. Each meal example is simple and utilizes whole foods.

Grilled Chicken, Sweet Potatoes, and Green Beans
Dinner on macro portion control plate ground turkey rice and zucchini
Ground Turkey, Buttered Rice, and Zucchini Curls
breakfast on macro portion control plate eggs peppers and banana
Egg waffles, mixed onions and peppers, and a banana
Dinner on 1400 calorie day with spaghtti squash green beans and ground turkey with calories and macros (Custom)
Ground Turkey, Canned Green Beans, and Spaghetti Squash
bikini prep diet lunch - diabetes portion control plate
Grilled Chicken Strips, Cooked Zucchini, and Sweet Potato Mash
BBQ turkey and rice sq with calories and macros
Fajita turkey and rice with calories and macros
turkey fried rice with calories and macros
Asian turkey and rice square with calories and macros
Taco ground turkey and rice square with calories and macros
Italian turkey and rice dinner square with calories and macros
greek turkey and rice sq with calories and macros
Classic Ground Turkey, Buttered Rice, and Broccoli on a macro plate
Classic Ground Turkey, Buttered Rice, and Broccoli
bikini prep diet dinner on a portion control plate
Spicy Ground Turkey with Mustard, Asparagus, and Buttered Rice
bikini prep diet breakfast on the macro portion control plate
Cooked Egg Whites, Oatmeal, and Grilled Peppers

Make Your Own Meal Combinations

This chart offers options to help you create a wide variety of balance meals on the Diabetes portion control plate.

Protein Options

Carbohydrate Options

Vegetable Options

Grilled Chicken

White Rice

Roasted Bell Pepper

Crockpot Chicken

Brown Rice

Broccoli

Shrimp

Quinoa

Cucumber

Tuna

Fresh Fruit, Melon, or Berries

Green Salad

Salmon

Sweet Potatoes

Green Beans

Lean Ground Beef

Potatoes

Peas

Ground Turkey

Spaghetti Squash

Zucchini & Yellow Squash

Ground Chicken

Tortilla

Asparagus

Lean Sausage

Bagel

Mushrooms

Eggs/ Egg Whites

Mashed Potatoes

Cauliflower Rice

Tofu

Crackers

Avocado

White Fish

Cereal

Carrots

Tempeh

Noodles

Corn

Legumes (lentils, beans, chickpeas, peanuts, etc.)

Bread

Kale, Lettuce, Spinach, Romaine, Cabbage, etc.

Ham

Rolls

Brussel Sprouts

Cooked Turkey

Chips

Celery

Deli Meat

Tostadas

Eggplant

Greek Yogurt

Whole Wheat Pasta

Zoodles (zucchini noodles)

Cottage Cheese

Roasted Squash (butternut, acorn, pumpkin, etc.)

Tomatoes

Seafood (scallops, crab, crawfish, etc.)

Muffins

Onion

Protein Bar/Shake

Oatmeal/Oats

Root vegetables (beets, turnips, parsnips, radishes, etc.)

Frequently Asked Questions

Click on the question to view the expanded answer.

The MyPlate method is a USDA-established approach to healthy eating that advocates for getting adequate amounts of all 5 food groups: Fruits, Vegetables, Grains, Proteins, and Dairy. It uses a plate with colorful sectioned off areas to demonstrate healthy portion sizes for each of the food groups.

The Diabetes Diet Portion Control Plate is a product modeled after the MyPlate method, but with adjustments for those who need to be more mindful of their glucose levels. It combines the fruits and grains groups into an area called “carbs” while leaving the “protein” section the same and increasing the “vegetable” area volume. This helps users create balanced meals that comply with their dietary restrictions.

A great way to spice up your meals is to mix and match your veggies, carbs, and protein sources. Additionally, it can help to incorporate low calorie flavor add-ins such as:

  • fresh herbs
  • spices
  • mustard
  • sour cream
  • pesto
  • marinara
  • low cal bbq sauce
  • hot sauce
  • maple syrup
  • citrus juice
  • honey
  • sriracha
  • and more!!

This portion control plate features three divided sections for carbs, protein, and vegetables, designed to help you manage portion sizes and follow a balanced diet.

  • Section #1 Vegetables: The largest section (50%) promotes a high vegetable intake, supporting balanced nutrition and healthy eating.
  • Section #2 Carbs: This section takes up 25% of the plate which provides an adequate portion for grains.
  • Section #3 Protein: This section takes up 25% of the plate and helps promote a healthy intake of protein sources.

Recommended Diets:

  • Mediterranean Diet: The plate’s sections help you follow the Mediterranean diet by encouraging a balance of vegetables, whole grains, and lean proteins.
  • Bariatric Diet: Ideal for bariatric diets, the plate aids in portion control, ensuring you consume appropriate portions of protein and vegetables while limiting carbs.
  • Macro Diet: For those on a macro diet, the plate’s clear divisions assist in tracking and balancing your macronutrients—proteins, carbs, and fats—more effectively.
  • Diabetes Diet: This plate can help with managing blood sugar levels by regulating carb intake and promote a diet more focused on vegetables and protein.

Learn more about portion control by reading my various articles about it on Healthbeet.org. A few you might enjoy include: