Empowered with the Plate Method

Made to Crave Bible Study Hola Divas! Welcome to week 2 of our Made to Crave Bible Study. If you are just joining us, check out what the Made to Crave Bible Study is all about on the Dance Fit Divas Meetup Page. Then, read last week’s post about going from feeling deprived to feeling empowered.

In preparation for the viewing of this week’s video session, the homework for last week was to read chapters 1-3 and answer the quick reflection questions at the end of the chapter.  The homework for this week is to read chapters 4-6 and review the discussion questions at the end of each chapter.

Please know, the homework is NOT mandatory!  However, at the very minimum, please post a quick weekly comment (in the comments section) to let us know how you are progressing.

In chapter three of Made to Crave, Lysa talks at length about “getting a plan” to assist us in making healthy changes.  We all know the saying, you don’t plan to fail, you simply FAIL TO PLAN.  Before you say, Plannnnnnnnschman….just think about all those Monday mornings full of resolve that morphed into Monday afternoons full of defeat because there was no plan.

Proverbs 21:5 Careful planning puts you ahead in the long run; hurry and scurry puts you further behind.

So, just as Lysa said in the book, NO ONE PLAN WORKS FOR EVERYONE!!!!  Researching to find a plan that works for you is time well spent.  However, we are human and when we are excited and ready to make changes, researching feels like it could take FOREVER.  Knowing you Divas would be ready to take this healthy eating thing and run full speed ahead, I shared the ” Idaho Plate Method” with the ladies in our first Bible study class.

The “Plate Method” is a simple way to help in the change of perspective from Deprivation to Empowered.  No weighing, no carrying around measuring cups, and no expensive “Special Foods”.  Sounds great right?  What is the catch?

Well…see for yourself:

Plate Method

1.  The first catch is that with the Plate Method, you use a 9 inch plate instead of a large plate.

2.  The second catch is  1/2 of the plate should be filled with 2 servings of non-starchy vegetables!  (Yes, I know…in the US the meat goes on the biggest section of the plate!—-From deprivation to Empowered!)

3.  The third catch is 1/4 of the plate should be filled with lean meat (3 ounces cooked) or other high-protein food and the other 1/4 of the plate should be filled with a starchy vegetable or whole grain serving (amount varies depending on food selected) and have a serving of fruit or dairy.

I love the plate method.  I must admit, am not big on dairy so I usually just have water with my meals.  (But this is the beauty of feeling Empowered…do what works for YOU! )

Do you think you could try filling 1/2 of your plate with veggies instead of a huge serving of meat/carbohydrates? Of course you can….ask God for your want-to!





  1. I’ve been working on the plate method since Katina reminded us of this in class. It doesn’t always work well when I’m not in control of what’s being served and a bit of a challenge for me at breakfast, but I have been able to plan pretty well over the last week or so for many lunch dinner meals. I already use an 8″ plate, so that part was easy…also easy for me to do 1/2 plate of veggies, and I get the fruit on occasion during the day…not usually my fave food group. I know I’m thinking more about my choices.

  2. As I am reading, I have to admit that some of my past defeat has been trying to do this in my own power and then becoming discouraged when I fail. So my goal is to embrace the empowerment of God to enjoy this journey of learning to eat to live and not live to eat.

  3. 5 Rules of Making a Big Change – I just read this article by Iyanla Vanzant(www.oprah.com/spirit/How-to-Make-a-Change-Iyanla-Fix-My-Life). I think it is good to know that you may not be perfect throughout this process, but you can keep trying:
    1. Have a vision.
    2. Give yourself permission to be different…from how you’ve been in the past, and from what you think is expected of you.
    3. Begin where you are, with what you have.
    4. Push. When your mind says, “No!” you say, “Yes.”
    5. Lighten up your enlightenment. Transformation doesn’t have to be deep, dark, and mysterious. If you screw up, fine—laugh at yourself, learn, and move on.

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  1. […] so that we are not caught off guard…exhausted and hungry!  If you need help, check out our post on the plate method and plan out at least 3 days worth of […]

  2. […] One method we shared to help with feeling empowered was the Plate Method. […]

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