The Good Life Plate

Written By Marsha George

My Philosophy

My goal is to help find ways to eat more real foods, more plants, and fewer ultra-processed foods while creating good habits we can enjoy and sustain for the rest of our lives.

I am choosing a whole-food plant-forward way of eating for myself. However, I also understand that not everyone wants to eat only plants. They want some meat and dairy, too. They want to be able to eat sweet treats. That's okay with me! I am suggesting a Mediterranean diet because it is widely known in the medical community as a healthy lifestyle choice.

I am not a medical practitioner. I am not the food police. I understand that you will follow your own food preferences and your own doctor’s advice. My goal isn't to convince you to follow any diet or label.

I am personally striving to eat a mostly whole-food, plant-forward meal plan. I believe the evidence supports this way of eating. You'll often see me referencing Dr. Michael Greger, Dr. Esselstyn, Dr. Furhman, and T. Colin Campbell, along with many other plant-based doctors.

However, I listen to and agree with many other doctors such as Dr. Livingood or Dr. Axe. I believe in looking across the health spectrum to find the common threads of truth that work for everyday life. By blending the dense nutritional research of plant-based pioneers with broader practical health perspectives, I want to focus on what truly moves the needle for our well-being.

I developed the Good Life Plate for my own journey to help me create meals and recipes for optimal health. I based it on Dr. Michael Greger’s Daily Dozen, but it is easily adaptable to a Mediterranean lifestyle. With this flexible guide, you can create all kinds of delicious recipes and be confident you are getting all the recommended nutrients. I hope that it is useful to you as well.

Every meal starts with the same simple formula.

🥬 Vegetables (1/2 of your plate)

  • Vegetables

  • Leafy greens

  • Colorful vegetables

🌾 Grains (¼ of your plate)

  • Whole grains

  • Brown rice

  • Oats

  • Barley

  • Quinoa

  • Whole wheat pasta

🫘 Protein (1/4 of your plate)

Plant-based options

  • Beans

  • Lentils

  • Chickpeas

  • Tofu

  • Tempeh

  • Edamame

Mediterranean options

  • Fish

  • Chicken

  • Eggs

  • Greek yogurt

  • Cottage cheese

🥜 Healthy fats (20-35% of daily calories/day)

  • Nuts

  • Seeds

  • Avocado

  • Olive oil

🍓 Fruit

Try to include fruit with each meal, especially berries.

Drinks

The best drink choices are water and teas

My Personal Plate

What my meals may look like:

  • Beans

  • Whole grains

  • Fruit

  • Vegetables

  • Nuts and seeds

  • Very little meat

  • Minimal processed foods

Your Plate May Look Different

Maybe you're:

  • Fully plant-based

  • Mediterranean

  • Flexitarian

  • Just trying to eat one more vegetable today

You're welcome here no matter your eating preferences. The principles stay the same.

  • Eat enough protein.

  • Eat more plants.

  • Eat more fiber.

  • Choose whole foods.

  • Cook at home when you can.

  • Keep moving.

  • Don't chase perfection.

One Recipe, Two Ways

  • 🥣 Lentil soup: Add shredded chicken.

  • 🌶️ Bean chili: Add lean ground turkey.

  • 🥗 Veggie grain bowl: Top with grilled salmon.

  • 🍝 Pasta primavera: Toss with fresh shrimp.

  • 🥗 Chickpea salad: Sprinkle with feta cheese.

  • 🌾 Overnight oats: Mix with Greek yogurt.

Marsha George
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My Wake-up Call