WEBDiabetes Plate Method. ½ Plate Non-starchy Vegetables ¼ Plate Carbohydrates. ¼ Plate Protein. Protein examples: chicken, beef, fish, pork, turkey, eggs, tofu, etc. For combination food that contains starch and protein (ex: spaghetti with meat sauce), fill half of your plate with the food. Drink water or zero-calorie drink. Using a 9-inch ...