When building a meal, what is the recommended sequence for prioritizing components like vegetables and protein?

Build around vegetables first, then add a lean protein source, and finally incorporate a small serving of whole grains or healthy fat.

An effective strategy for structuring the plate emphasizes maximizing volume and nutrient density while controlling calorie density. The suggested visual guide provides a clear hierarchy for meal construction. The foundation of the plate should be built upon non-starchy vegetables, which are high in volume, fiber, and low in calorie density, allowing for physical fullness without excessive energy intake. Next, a lean protein source must be incorporated to ensure muscle preservation and provide strong satiety cues. Finally, only a small serving of the remaining components—either whole grains (for fiber) or healthy fats (for vitamin absorption)—should be added. This order ensures that the most filling, low-calorie, high-nutrient items occupy the majority of the stomach space.