The 70/30 plate

We don't ask Sela members to count macros. We don't hand out meal plans. We give two questions and a single visual.

The questions

• Is the plate at least seventy percent protein and vegetables, by volume?
• Is the remaining thirty percent something I actually want to eat?

Nothing is forbidden. The thirty percent is the part of the plate where bread, rice, pasta, and dessert live.

Most diets fail because they treat food morally. The 70/30 plate treats it spatially. You can have the bread. You can have the carbonara. You just build around them — protein first, vegetables second, the rest of it third.

On a GLP-1 this matters more, not less. You'll naturally eat smaller portions. If those smaller portions are mostly bread, the math doesn't work. If they're mostly protein and vegetables, your body has everything it needs to lose fat and keep muscle.

The visual is at the top of this page. Look at it for ten seconds. That's the plate. That's the lesson.