Blood Sugar Balance with the Plate Method & the Eating Sequence That Makes a Difference

By Taylor Robinson – Holistic Health and Wellness Chef

In my day-to-day work with clients and in my own life I see the same patterns over and over again: energy dips after meals, intense sugar cravings, afternoon brain fog, acne flares, and inconsistent cycles. And so often, the root of it isn’t what you’d expect. It’s not a lack of willpower. It’s not even the specific foods you’re eating.

It’s about how you’re eating, and in what order.

When I started pairing two simple tools—the Plate Method and mindful eating order—I saw huge shifts. More steady energy. Clearer skin. Fewer cravings. And most importantly, meals became something to look forward to again. Nourishing, grounding, and genuinely satisfying.

Let’s break it all down.

What Is the Plate Method?

The Plate Method is a simple, visual guide to building balanced meals without needing to count or track anything. It focuses on getting the right mix of fibre, protein, healthy fats, and carbohydrates on your plate—making it easy to support blood sugar balance, digestion, and satiety.

Here’s how to portion out a standard 9-inch plate:

½ plate non-starchy vegetables
Think leafy greens, cucumbers, roasted cauliflower, zucchini, peppers, asparagus, or broccoli. These are rich in fibre, volume, antioxidants, and help keep you full and nourished.

¼ plate protein
This could be wild salmon, organic chicken, pasture-raised eggs, lentils, grass-fed bison or top sirloin. Protein is critical for blood sugar control, hormone production, muscle repair, and immune function.

¼ plate healthy carbs or starchy vegetables
Choose from roasted sweet potatoes, winter squash, quinoa, lentils, or low-glycemic fruits like berries. Carbohydrates aren’t the enemy—they just need to be paired well.

A serving of healthy fats
Add sliced avocado, extra virgin olive oil, tahini, hemp seeds, or nuts. Fats help stabilize blood sugar, support hormones, and make meals more satisfying.

This method makes it easy to build a plate that honours your hunger, supports your health goals, and gives your body the nutrients it actually needs.

The Missing Link: The Order in Which You Eat

What many people don’t know is that the sequence in which you eat your food can have a measurable impact on your blood sugar response—especially if you’re dealing with insulin resistance, PCOS, mood swings, hormonal acne, or energy crashes.

This is something I teach to almost every client, and I follow it personally too.

Here’s the sequence that supports metabolic health, reduces insulin spikes, and keeps you feeling full longer:

Fibre First: Start with Non-Starchy Vegetables

Start your meal with your veggies—just 4 or 5 bites can make a big difference.

Why? Because fibre slows the rate at which carbohydrates are digested and glucose is absorbed into the bloodstream. It’s like a gentle filter that protects your body from a blood sugar spike.

Charred cauliflower tossed with tahini, lemon zest, garlic, and sea salt
Roast your florets until golden, then drizzle with creamy tahini and fresh herbs. It's rich, grounding, and deeply satisfying.

Shaved fennel and arugula salad with a citrus vinaigrette
Tossed with orange or grapefruit segments, fresh mint, olive oil, and a touch of dijon—this is bright, refreshing, and digestive-friendly.

Quick-marinated cucumber salad
Thinly sliced cucumber with rice vinegar, sesame oil, toasted sesame seeds, and a pinch of sea salt. Let it sit for 10–15 minutes before eating—it gets better as it rests.

Roasted rainbow carrots with cumin, coriander, and a drizzle of honey-lime
Roast until caramelized and finish with a squeeze of lime juice and chopped cilantro. Sweet, smoky, and satisfying.

Sautéed zucchini ribbons with garlic and lemon
Lightly sautéed in olive oil until just tender, with garlic and lemon zest to brighten it up. Top with chopped pistachios for crunch.

Purple cabbage slaw with apple cider vinegar and dill
Crunchy, tangy, and loaded with fibre to prep your digestive system for what’s next.

This one step alone can improve your insulin sensitivity over time.

Protein + Fats Second: The Blood Sugar Buffer

Once you’ve had your veggies, move on to your protein and fats. These macronutrients slow down digestion, keep you full longer, and help further reduce the glycemic impact of carbohydrates.

Lemon herb grilled chicken thighs with creamy avocado chimichurri
Juicy, well-seasoned chicken thighs (or breasts if you prefer) grilled to golden perfection, topped with a vibrant chimichurri made with cilantro, parsley, garlic, olive oil, avocado, and a splash of red wine vinegar. Fresh, zesty, and packed with flavour.

Slow-roasted salmon with miso-tahini drizzle and crispy shallots
A fillet of wild salmon roasted low and slow until buttery, topped with a creamy miso-tahini sauce and garnished with golden pan-fried shallots for crunch and depth.

Garlicky lentils sautéed in olive oil with caramelized onion and lemon zest
Add chopped fresh parsley and finish with toasted pine nuts or hemp hearts for texture and healthy fats. So comforting, earthy, and satisfying.

Seared steak strips with rosemary ghee and garlic mushrooms
Thin slices of grass-fed flank or top sirloin, seared and served with mushrooms sautéed in rosemary-infused ghee. Protein-rich, deeply nourishing, and perfect for hormone support.

Spiced chickpeas with creamy tahini and fresh mint
Pan-sautéed chickpeas with cumin, smoked paprika, and garlic, finished with a drizzle of tahini, lemon, and torn mint leaves. Lightly crisp on the outside, soft on the inside—so good over greens or tucked into a wrap.

Pasture-raised eggs soft boiled and served with avocado oil aioli and flaky salt
This combo is perfect in a bowl, wrap, or lettuce cup. Add a sprinkle of dukkah or furikake for a little crunch and added minerals.

This is where your body starts to feel nourished and grounded.

Carbohydrates Last: For Satiety, Not Spikes

Finish your plate with those wholesome, complex carbs—your sweet potatoes, quinoa, squash, fruit, or even a little naturally sweet treat. By saving your carbs for last, you’re giving your body the chance to slow digestion and ease into glucose absorption. This helps prevent that blood sugar spike-and-crash cycle that can leave you foggy, tired, or reaching for something sweet 30 minutes later.

Carbs aren’t the enemy. They’re nourishment—when eaten in the right way, and in the right company. Here's how to make them not just blood sugar-friendly, but irresistible:

Crispy roasted sweet potato wedges with smoked paprika and garlic aioli
Tossed in avocado oil, sea salt, and smoked paprika, roasted until golden and crispy, then served with a side of garlic-lemon aioli for dipping. Comforting and crowd-pleasing.

Coconut quinoa with lime zest and toasted pumpkin seeds
Cooked in light coconut milk or coconut water for a subtle richness, finished with fresh lime zest and a handful of pepitas for crunch and zinc.

Herby smashed baby potatoes with rosemary and ghee
Boiled, smashed, then roasted until crispy edges form. Tossed in rosemary-infused ghee and flaky sea salt. Perfectly crisp, deeply satisfying.

Cinnamon-roasted delicata squash rings with sea salt and tahini drizzle
Sweet, caramelized, and comforting with a hint of spice—balanced beautifully with a creamy tahini drizzle and a touch of lemon.

Golden turmeric basmati rice with sautéed shallots and fresh cilantro
Infused with warming spices and finished with fresh herbs and a squeeze of lemon juice. Pairs beautifully with roasted proteins or grilled veggies.

Stewed apples with cinnamon and hemp seeds
Lightly cooked in coconut oil and cinnamon until soft and sweet, then sprinkled with hemp seeds for fibre, protein, and omega-3s. Great as a dinner finisher or light dessert.

Grilled peaches or nectarines with balsamic glaze and chopped pistachios
When in season, these are perfection. Sweet, smoky, tangy, and finished with a touch of crunch and healthy fats.

Roasted beet and farro salad with orange zest and walnuts
Chewy, nutty farro tossed with roasted beets, citrus zest, and crushed walnuts. Earthy and balanced, and perfect for slow-release energy.

Example of a Balanced Meal Using This Approach

Let’s take a real-life example of a simple, flavour-forward lunch or dinner:

Veggies (start here):
Organic arugula, cucumber, red pepper, and shaved fennel tossed in fresh lemon juice, olive oil, sea salt, and cracked pepper. Add a few capers and some torn fresh dill or mint for a hit of brightness and flavour.

Protein and fats (second):
Herb-marinated grass-fed flank steak, grilled and sliced thin, topped with a spoonful of chimichurri (parsley, garlic, olive oil, red wine vinegar).
Chickpeas sautéed in avocado oil with garlic, cumin, and smoked paprika, then tossed with wilted spinach and finished with a creamy lemon-tahini drizzle.

Carbs (last):
½ cup Japanese sweet potato, roasted with avocado oil, sea salt, and cinnamon until golden and caramelized
or
½ cup coconut rice with lime zest and toasted coconut shreds for a hint of crunch and added fibre.

Follow this sequence and you’ll feel the difference—less bloating, no crash, more clarity, and that satisfying “I’m full but not heavy” feeling.

Why It Matters, Especially for Women

This approach supports:

Hormonal balance

Improved insulin sensitivity

Fewer cravings

Steadier energy

Better skin

Improved digestion and elimination

Support for PCOS, acne, and perimenopause symptoms

Whether you're dealing with hormonal imbalances, transitioning off hormonal birth control, managing PCOS, or just trying to feel better in your body—this is a sustainable foundation.

You Don’t Have to Be Perfect

Here’s the thing: this isn’t about perfection. You don’t need to follow this 100% of the time to see benefits.

This is a gentle rhythm to return to—one that honours your biology, doesn’t rely on restriction, and helps you tune back into what your body actually needs.

Try starting with one meal a day. Add in a small veggie starter. Notice how you feel. That’s where the magic begins.

For more nourishing recipes, hormone-supportive meals, and gut-friendly ideas that follow this method, visit www.dishingwithtay.com. You’ll find easy meals that are gluten-free, dairy-free, refined sugar-free, and rooted in whole foods—designed to fuel your body and honour your hormones.

Recipe and Wellness Insight by Taylor Robinson – Holistic Health and Wellness Chef
Nurse. Gut and Nutrition Specialist. Blood sugar advocate.