Vegetable-Centric Plate Composition
WhatUse the Japanese plate model: vegetables and whole grains dominate, and meat/animal protein is a small accent.
WhenAt main meals (lunch, dinner).
DoseFill 70–80% of the plate with vegetables and whole grains, remainder with protein accent.
For whomAnyone looking to improve gut microbiome and body composition.
WhyMaximizes fiber and micronutrient intake to support gut microbiome and body composition, while still obtaining adequate protein from both plant and animal sources.
Sims encourages finding creative ways to add vegetables, such as blending spinach or cauliflower into red sauces, or adding fruit to salads. She emphasizes variety and color across all meals, noting that whole grains and vegetables themselves provide meaningful amounts of protein. The animal or plant protein component is an 'accent' rather than the center of the plate, which naturally shifts the macronutrient balance without strict tracking.
Mechanism
Fiber from vegetables and whole grains serves as prebiotic for beneficial gut bacteria, which influence metabolism and inflammation in ways that affect body composition.
Your veg and whole grain is a lot of protein as well and then your accent of meat complements it.
Also said
“Even if you're making a sauce or something, you can look at, well, is there an opportunity to put in some spinach or some cauliflower into this red sauce?”— Illustrates practical ways to increase vegetable intake without bulking up salads.