Balanced Chicken Plate: The Half-Veg Method

By the Healthy Plate team

The simplest approach dietitians recommend for diabetes is the "plate method": half the plate non-starchy veg, a quarter protein, a quarter complex carbs. This recipe puts it into practice.

How to split your plate

½ veg: broccoli, courgette, peppers, salad
¼ protein: chicken, fish, eggs, legumes
¼ complex carbs: quinoa, brown rice, wholegrain bread

Balanced Chicken Plate

10 minPrep

25 minCook

2Servings

420kcal

Ingredients

2 chicken breasts
Broccoli, courgette and peppers
1/2 cup quinoa
1 tbsp olive oil
Garlic and lemon
Thyme and paprika

Method

Season the chicken with oil, garlic, lemon and spices.
Roast chicken and veg 25 minutes at 200°C.
Simmer the quinoa 15 minutes.
Split the plate: half veg, a quarter chicken, a quarter quinoa.

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Tip

Eat the veg first, then protein, and carbs last — this order can help a gentler sugar rise.

The half-plate method in detail

Half: non-starchy veg (salad, broccoli, courgette)
Quarter: protein (chicken, fish, eggs)
Quarter: complex carbs (brown rice, quinoa, sweet potato)
Plus water or an unsweetened drink

Frequently asked questions

How many carbs should I eat?

It varies with treatment and activity. Ask your doctor or dietitian.

Can I swap chicken for fish?

Yes — fish is a great choice with omega-3.

Does it work for people without diabetes?

Yes, it's a balanced approach for anyone eating healthily.

⚠️ For general education only. If you have a health condition or allergy, consult your doctor.