Half the plate: vegetables
Mix raw and cooked, leafy and root, for variety in flavor and texture across the week.
Nutrition guide
Balanced plates, in plain English.
This is a friendly reference, not a strict rulebook. Use it to plan your week with a clearer picture of what a balanced plate can look like — then adjust freely to your tastes, schedule and household. Our planners use the same framework when building your weekly menu.
Updated today by our culinary team.
The basics
A simple plate, four times a day or three.
A quarter: whole grains
Rice, oats, barley, farro and pasta belong here — pick the one that fits the dish best.
A quarter: protein
Fish, poultry, eggs, beans, tofu, tempeh — rotate to keep meals interesting.
A drizzle of fat
A spoon of olive oil, a handful of nuts or a slice of avocado adds flavor and staying power.
Water alongside
Keep a glass within reach during cooking — it's the simplest part of any plan to forget.
Herbs to finish
A pinch of fresh herbs at the end lifts a weeknight dish without extra effort.
By the season
Eat what's growing nearby.
Spring
Bright and green
Asparagus, peas, fava, artichokes, strawberries, tender lettuces.
Summer
Sun on the plate
Tomatoes, stone fruit, zucchini, corn, basil, cucumbers, melons.
Autumn
Warm and grounding
Squash, apples, pears, mushrooms, beets, brassicas, late grapes.
Winter
Slow and steady
Citrus, kale, cabbage, leeks, root vegetables, dried beans.
Want this built into your week?
Our planners turn this guide into a menu that matches your kitchen.