The plate module · 30 steps · instant PDF
The Sunday Ninety

The plate

A structure, not a prescription.

Thirty steps: the four slots that work with any cuisine and any budget, portions by hand with no equipment, the arithmetic only if a professional gave you a number, how to read a label, and what to do on the days the plan does not survive.

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A grain bowl, held
The Plate FormulaFour slots: protein, vegetable, starch, and something with fat and flavour. The fourth is the one people cut.

The numbers, not a guess: Poultry 74 °C / 165 °F, ground meat 71 °C / 160 °F, whole cuts 63 °C / 145 °F with a three-minute rest — measured, never guessed. Cooked food sits out no more than two hours, goes into a fridge at or below 5 °C / 41 °F, and is eaten within three to four days.

A grain bowl, held

Sound familiar?

Hungry at nine, after eating at seven?

A plate of protein and vegetables and nothing else is the structure people abandon within a fortnight, and hunger is the reason.

The fourth slot — oil, nuts, cheese, yoghurt, a sauce — is the first thing people cut and the reason their food becomes miserable. It is also what makes a plate hold you.

The Plate Formula — a drawn plate

What is inside

Here is exactly what you will learn.

A structure, not a prescription — and it runs with nothing counted at all.

  • The four slots, and why the fourth is the one that decides whether you keep going
  • Palm, fist, cupped hand, thumb — portions that scale with the person
  • How to adjust by feel: two weeks, then one change
  • Where the numbers come from, and why they are not this book's to give
  • How to read a label in two lines, and what the front of the packet is for
  • The days that go sideways — missing components, no time, cooking for one

No equipment needed

Palm, fist, cupped hand, thumb.

Portions that scale with the person, work in a restaurant and at a counter, and need nothing bought. Most people never need anything more precise.

Yes — I want a plate that repeats — only $10.00One-time payment · 60-day money-back guarantee
A grain bowl, held

Why this one works

The Plate Formula gives you this.

Works with no equipment

Chapter two runs the entire method with nothing weighed, logged or counted, and says plainly that it is a complete version.

Honest about its limits

Targets come from a doctor or a registered dietitian who knows your history — never from a calculator and never from this book.

Written with care

If counting food has ever felt compulsive, the book says so, says what to do, and tells you which chapter to skip.

Inside the file

Thirty steps, five chapters

A page from the The Plate Formula PDF
An actual page from the PDF, at full size
  • The shape — four parts, protein first, and why the flavour slot is not optional
  • Without a scale — the hand method, the plate picture, adjusting by feel, and eating out
  • With a number you were given — per meal not per day, weighing four things once, and when to stop tracking
  • Reading a label — servings, ingredients, allergens, claims and supplements
  • The days that go sideways — the missing component, no time, illness, and cooking for one

What you get

A 41-page PDF, 6 × 9 inches

Thirty numbered steps, each on its own page, from the structure to the bad days.

  • Steps30
  • Chapters5
  • Pages41
  • Format6 × 9 in
  • Every step on one page: what you need, how it goes, the numbers, and where it goes wrong
  • A complete no-numbers version, stated as complete rather than as a beginner option
  • A one-page summary of the whole module at the back
  • Prints on ordinary paper, reads on a phone

There is no streak

Nothing to break and nothing to restart.

A meal that did not fit is a meal. The all-or-nothing response does far more damage over a year than any dinner. Thirty steps, 60-day money-back guarantee.

Yes — I want a plate that repeats — only $10.00One-time payment · 60-day money-back guarantee
A grain bowl, held

The Plate Formula

A structure, not a prescription — and it runs with nothing counted at all.

  • The four slots, and why the fourth is the one that decides whether you keep going
  • Palm, fist, cupped hand, thumb — portions that scale with the person
  • How to adjust by feel: two weeks, then one change
  • Where the numbers come from, and why they are not this book's to give
  • How to read a label in two lines, and what the front of the packet is for

US$ 10.00one-time

Yes — I want a plate that repeats — only $10.00One-time payment · 60-day money-back guarantee

Checkout opens shortly. Nothing is charged today.

Instant digital download. One-time payment of $10.00, with a 60-day money-back guarantee. Educational material about cooking — not nutrition advice, not a diet plan and not a weight-loss programme. How much you should eat is a question for a doctor or a registered dietitian.

60days

60-day money-back guarantee

If the ebook is not what you expected, write within 60 days and you get your money back in full. You keep the file. No form, nothing to return, and you do not have to explain why.

Important purchase information

Delivery
A digital ebook in PDF form. Right after your purchase you receive an email with a secure download link, and the same link on the page you land on. Nothing is shipped.
What it is
Educational material about cooking. Not nutrition advice, not a diet plan and not a weight-loss programme. It makes no claim about your body.
Payment
One-time payment of $10.00. No subscription and nothing further to buy.
Refund
60-day money-back guarantee, in full, with the file kept.

Frequently asked questions

Is this a diet plan?

No. It is a structure for a plate. It makes no claim about your body and it does not set any targets.

Do I have to weigh anything?

No. Chapter two runs the whole method with nothing weighed or counted, and the book says that is a complete version rather than a lesser one.

Will it tell me my macros?

No, and it explains why. That number comes from a doctor or a registered dietitian who knows your history.

I find tracking stressful. Is this book for me?

Chapter two is, and the book tells you to skip chapter three and to talk to a professional. That page is the most important one in the file.

What format is it?

A PDF, 6 × 9 inches, for a phone or for printing.

What if it is not for me?

Write within 60 days and you get your money back in full. You keep the file.

Four slots, every day

Protein, vegetable, starch, and something with fat and flavour.

Yes — I want a plate that repeats — only $10.00One-time payment · 60-day money-back guarantee

This is educational material about cooking and about running a kitchen. It is not nutrition advice, not a diet plan, not a medical treatment and not a weight-loss programme. How much you should eat is a question for a doctor or a registered dietitian who knows your history. Food allergies and medical conditions are yours and your doctor's, not a cookbook's.

The Plate Formula $10.00 one-time · 60-day money-back guarantee
Yes — I want a plate that repeats — $10.00