The Good Energy Plate
Casey Means' Good Energy plate applies six food principles that work on any diet, vegan or carnivore, to avoid blood sugar spikes and crashes. Build meals from whole, unprocessed food with fibre, protein and healthy fat, and minimize added sugar, refined grains and seed oils; her stance against seed oils remains more contested than the evidence for fibre.
From Good Energy. Means argues the diet wars miss the point: a handful of principles apply whether you eat vegan or carnivore. Build meals from whole, unprocessed food; get fibre, protein, healthy fat and micronutrients in every meal; keep blood sugar steady; and minimise the three things her recipes systematically remove, namely added sugar, refined grains and industrial seed oils. She targets a lot of fibre (she aims past 50 g a day) and treats food as information for your cells, not just calories. It is about what you include, what you leave out, and how you eat.
Why it works▼
Build the plate from whole, unprocessed foods
Whole foods carry the fibre and micronutrients that processing removes; this is the foundation.
Get fibre, protein and healthy fat together
This combination flattens the glucose response and keeps you full and energised.
Push fibre much higher than average
Fibre is her top lever for stable blood sugar and gut health; most people get a third of this.
Cut added sugar and refined grains
These are the primary drivers of glucose spikes and metabolic dysfunction.
Reduce industrial seed oils, lean on whole-food fats
Her view; the whole-food-fat swap is sound even where the specific anti-seed-oil claim is debated.
Eat earlier and with attention
Timing and mindset both affect how food is metabolised; aligns eating with the body clock.
Use a few markers, or a CGM, to see what works
Turns the principles into your own data; optional, see cautions on cost and disordered eating.
- Not a fit if you have a history of disordered eating (see cautions)
- Energy crashers and label-readers
- Anyone confused by competing diets
- People raising fibre and cutting processed food
- Data-minded eaters
- History of disordered eating: strict food lists and rules can tip into orthorexia or anxiety; the whole-food basics work without rigid restriction or any device
- Means co-founded Levels and has a commercial interest in the CGM and testing here; for people without diabetes, evidence of clear CGM benefit is limited
- Her anti-seed-oil position is more contested than the case for fibre and whole foods; prioritise the well-evidenced parts
- 50 g of fibre a day is a lot; increase gradually with water to avoid GI upset, and some medical conditions need lower fibre
- Educational only, not medical advice
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Casey Means and is not created, reviewed, endorsed by, or affiliated with Casey Means or Physician · Levels.