How to Use the Nutrivore Meal Map
How to Easily Balance Your Meals with the Nutrivore Meal Map
Now that you know what Nutrivore is all about, let’s get practical!
The Nutrivore Meal Map is a simplest-yet-powerful tool for building balanced, nutrient-dense meals—without tracking, measuring, or following rigid food rules.
Rather than telling you what to eat, the Nutrivore Meal Map shows you how to combine foods so that your meals naturally support nutrient density. This flexible visual guide helps you:
Cover your nutritional bases at each meal,
Build meals that keep you energized and satisfied,
Improve diet quality without restriction or overwhelm,
And enjoy a wide variety of foods—including your favorites.
What Is the Nutrivore Meal Map?
The Nutrivore Meal Map is a visual template for assembling a nutrient-dense, balanced plate. It works with any cuisine, any food preferences, and (almost) any dietary framework.
Here’s the basic structure:
½ plate → vegetables and fruits
¼ plate → protein-rich foods
¼ plate → starchy foods
+ healthy fats, herbs, spices, and sauces to boost flavor and nutrient density
This simple structure naturally supports a balanced intake of macronutrients (carbohydrates, proteins, and fats) as well as a broad spectrum of vitamins, minerals, and phytonutrients. Even small improvements in how you build your plate can significantly increase your overall nutrient intake.
Quick Tips for Using the Nutrivore Meal Map
Here’s how to use this simple framework to build a nutrient-packed meal every time:
🍽 Divide your plate: Fill half your plate with veggies and fruit, a quarter with protein-rich foods, and a quarter with starchy foods. This structure supports balanced macronutrients and better nutrient coverage.
🥦Prioritize variety: Choose different vegetables, proteins, and starches throughout the week to maximize nutrient intake. Eating a variety of foods is one of the easiest ways to increase nutrient density.
🛠 Make small tweaks: A sprinkle of nuts or seeds, a handful of herbs, a spoonful of fermented vegetables, or a drizzle of extra-virgin olive oil can elevate the flavor and nutrient profile of any meal.
Download Your Nutrivore Meal Map Guide!
To make this even easier, I’ve put together a PDF guide that includes:
✅A visual breakdown of the Nutrivore Meal Map, and how to use it
✅Easy meal-building tips and flexible portioning suggestions
✅Examples of nutrient-dense foods to include in each sections