How Much Should I Eat?
Nobody wants to walk around hungry all the time. Restricting calories or portion sizes is not natural and is the main reason “diets” fail.
Restricting calories or portion sizes is not fun.
Restricting calories or portion sizes is not sustainable.
When your main source of nutrition is a Whole-Foods, Plant-Based (WFPB) eating pattern, you do not need to restrict calories or portion sizes.
Typical WFPB Plate
This is a typical meal for me.: Mixed Greens from Hole in the Woods Farm topped with fresh fruit. No dressing, just lime juice and a little salt. Avocado (half) with salt, lime juice, and Cholula. Canned refried black beans from Simple Truth. I heated the beans up in a cast iron skillet and mixed with a tiny bit of salt, lots of garlic powder, lots of nutritional yeast, and a tiny bit of olive oil. Topped with Cholula.
I filled the entire plate with food. I was not hungry after this meal. I ate this for a late lunch around 12:45 PM and this sustained me until around 7 pm, without feeling super hungry by dinner time.
Rule of thumb for WFPB: 75% of your plate should be minimally or unprocessed plants like vegetables, fruits, legumes (beans, chickpeas, lentils, peas), seeds, nuts, nut butters. The other 25% should be whole grains or complex carbs like wild rice, quinoa, pasta, starchy veggies, or oats.
Please note: I only drink water with meals and in between meals. I do not snack in between meals.
Would you like to learn more?
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Culver Pediatrics Center
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