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Set a plate up as below :
1. Vegetables | 50% Of The Plate
Veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. You can replace one half of the vegetables with fruits.
2. Protein | 25% Of The Plate
A portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken, turkey, lean beef, fish, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
3. Carbs | 25% Of The Plate
Go for unprocessed, fibre-rich whole grains or starchy vegetables. I prefer basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
4. Healthy Fats
A portion of your thumb tip - you could use olive oil, coconut oil, nuts or avocado.
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You can adjust the portion of each food group depending on your level of physical activity and your goals.
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Here’s one example of a meal built according to Healthy Meal Plate Model. Pictured here in this post created by 
If you have any questions, let me know in comments below.
