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My Plate Planner Methods of Use Fill 12 of your plate with vegetables such as broccoli, carrots, cauliflower, and salad Fill 14 of your plate with lean meat, chicken or fish; this is about 3 ounces Fill 14 of your plate with a starchy choice such as 12 cup mashed potatoes Create Your Own My Plate Choose MyPlate Spanish Handouts [ My Plate Planner courtesy of Prescription Solutions, Recherches associes my plate spanish handout. choose my plate printables diabetic my plate handout myplate for older adults. My Plate Planner Fill 12 of your plate with vegetables such as broccoli, carrots, cauliflower and salad Fill 14 of your plate (or about 3 ounces) with lean meat, chicken or fish Fill 14 of your plate with a starchy choice such as 13 cup wholewheat pasta Add 1 serving of fruit Choose 1 serving of milk [My Plate Planner courtesy of Prescription Solutions, an affiliate of United HealthCare Insurance Company; Meal Planning Guidelines. Choose any 3 servings at each meal. 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