INSTRUCTIONS FOR USE
The Nifty Plate is designed to contain starches and proteins. Starches should be boiled, steamed or baked. Not fried. The proteins can either be pulses, white fish or meat: white meats, chicken without the skin, lean beef, etc. No lamb or any meat with fat.
The plate is divided in two by an angled line: the bigger side for starches and the smaller area for proteins. The result of this distribution is a caloric balance between starches and proteins.
Each circle of the plate gives you a rough estimation of the calories it contains: circle 1: 250 kCal, circle 2: 400 kCal, circle 3: 550 kCal and circle 4: 700 kCal
The circles are intended for tightly packed portions, but don't overdo it. So, no piling up of slices of meat, for example! You can see examples of filled plates in the website.
Being low in calories and high in fiber, vegetables are highly recommended. I personally eat a huge amount to help fill myself up! To cover vegetable intake, a fixed amount of 5% is automatically deducted from your daily calorie target.
To be counted in addition to the plate: breakfast, dairy products and eggs, bread, sweets, drinks (except water), charcuterie, nibbles and oil. Although it is highly caloric, oil is essential for the body and it is important to consume at least two tablespoons of various oils per day.
The food quantities on the dashboard are usual portions. For example, 1 glass of wine = 75 KCAL. However, if you have drunk half a glass of wine, you can introduce 0.5 glass of wine = 37.5 KCAL
Your lunch and dinner circles are predefined, but you can change them whenever you like. For example, add a circle at noon and subtract one at night.
Remember to save the data you entered in the dashboard.