This picture is for a very eating training day or rest day. During the season it is recommended that athletes use the moderate or hard training day. The easy training day is more applicable for an athlete that is in the off-season and during a period of light training or if an athlete is trying to lose weight during the off-season. Easy training days are generally described as lower intensity training that lasts for less than 60 minutes. This includes easy aerobic training, mobility or stretching, or very light weight training.
Keep in mind this plate method is useful for meals, but athletes who are in the off season or having a light training day might need to be eating more frequently than three meals per day. A snack should contain both a carbohydrate and a protein. The plate can also be used to help athletes determine the entire days worth of fuel. I often ask athletes if they put their entire days worth of food on a giant plate, would it look something like what is pictured?