If you haven't yet heard about the perfect plate method, now's the time to get started!
This exceptional healthy eating strategy can improve your diet without the hassle of measuring food or counting calories.
The perfect plate method helps you get or stay on track with a healthy lifestyle, offering a variety of nutritional benefits for you and your family!
The perfect plate method is a meal planning strategy that helps you plan meals that are:
- The right number of calories (about 500 calories per plate)
- Well-balanced, containing a variety of healthy foods
- Non-restrictive
- Sustainable long term
- Delicious
- Satiating
- Nutritious
Using the perfect plate involves filling up your plate with the right amount of each food group to maximize your health and wellness in a simple way!
Learn more about the perfect plate!
What Are the Benefits of the Perfect Plate?
The many benefits you can expect when using the perfect plate method designed by the Fit Father Project include:
- Healthy weight management
- Reduced chronic disease risks
- Nutritious eating
- More energy
- Fiber, vitamins, minerals, and other nutrients
- Less body fat
- Easier muscle building
- Ease of use
- Improved overall health and wellness
- Leaner physique
- Weight gain prevention
The perfect plate method helps you feel satisfied with the right number of calories, so you don't feel hungry, deprived, or too full.
How to Utilize Perfect Plate Meal Plans
To utilize the Fit Father Project's perfect plate method for nutritious meal planning, use the following guidelines:
- Fill half of each plate of food with vegetables, particularly lower-calorie non-starchy vegetables
- Fill one-fourth of each plate of food with nutritious, protein-rich foods
- Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats
- Add three servings of dairy foods or calcium-rich alternatives
- Eat fruit 1-3 times per day
List of Non-Starchy Vegetables
Examples of non-starchy vegetables include lettuce, spinach, kale, other leafy greens, broccoli, cauliflower, zucchini, asparagus, tomatoes, cucumbers, bell peppers, mushrooms, carrots, onions, green beans, Brussels sprouts, okra, and other non-starchy veggies.
List of Healthy Protein Foods
Sample nutritious protein foods include chicken, turkey, very lean ground turkey, duck, grass-fed lean beef, buffalo, lean pork, fish, shrimp, scallops, crab, other types of seafood, eggs, tofu, seitan, veggie burgers, and other plant-based meat substitutes.
Avoid fried meats, breaded meats, and highly processed meats like ham, salami, hot dogs, sausage, regular bacon, and fatty ground meats.
List of Fiber-Rich Carbohydrates
Examples of fiber-rich carbs include sweet potatoes, yams, corn, peas, lentils, pinto beans, black beans, other types of legumes, quinoa, whole-grain pasta, oatmeal, whole-grain cereals, brown rice, wild rice, whole-grain bread, and other whole grains.
Avoid white rice, white bread, baked goods, other refined grains, sweet treats, and sugar-sweetened drinks (soda, lemonade, sweet tea, etc.).
List of Nutritious Fats
Heart-healthy fats to add to perfect plates include avocados, olive oil, avocado oil, walnut oil, other plant-based oils, fatty fish, fish oil, nuts, seeds, nut butters, and olives.
Steer clear of animal fats (fatty cuts of red meat, etc.) whenever possible, as much of the fat in them is saturated and can increase your risk of high cholesterol when eaten in excess.
List of Calcium-Rich Dairy Foods or Equivalents
Examples of dairy foods and calcium-rich equivalents include milk, plant milk, plant-based yogurt, cottage cheese, Greek yogurt, reduced-fat cheese, and plain kefir.
Read nutrition labels to make sure you don't choose products that are loaded with added sugar, such as sugar-sweetened kefirs and yogurts.
List of Nutrient-Dense Fruits
All fresh fruits are nutritious. Pick blackberries, raspberries, strawberries, blueberries, apples, pears, peaches, bananas, oranges, grapefruits, cantaloupe, honeydew melon, watermelon, grapes, kiwi fruit, fresh cherries, other fresh fruits, or 100% fruit juice.
Avoid canned fruits or juice drinks that contain syrup or other forms of added sugar.
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Sample Perfect Plates
Now that you're ready to create your own perfect plate, consider some of the following sample perfect plates to get started!
Plate #1
- 1/2 plate of sautéed asparagus
- 1/4 plate of grilled chicken breast
- 1/4 plate of baked or roasted sweet potatoes
- Optional fat*: oil-based dressing, avocados, or olives
Plate #2
- 1/2 plate of fresh bell peppers
- 1/4 plate of cooked grass-fed beef
- 1/4 plate of cooked quinoa
- Optional fat*: avocado slices, shredded cheese, or oil-based dressing with seasonings
Plate #3
- 1/2 plate of salad greens
- 1/4 plate of whole-grain bread
- 1/4 plate of sliced chicken or turkey
- Optional fat*: oil-based dressing or smashed avocados
Plate #4
- 1/2 plate of steamed broccoli and carrots
- 1/4 plate of grilled salmon
- 1/4 plate of brown rice
- Optional fat*: oil-based dressing or sliced avocados
Plate #5
- 1/2 plate of salad greens
- 1/4 plate of canned light tuna
- 1/4 plate of white beans
- Optional fat*: avocados, olives, or oil-based dressing
Plate #6
- 1/2 plate of sautéed bell peppers mixed with onions and mushrooms
- 1/4 plate of scrambled eggs plus optional noncured turkey bacon
- 1/4 plate of potatoes roasted in olive oil
- Optional fat*: feta cheese or sliced avocados
Plate #7
- 1/2 plate of green beans
- 1/4 plate of very lean pulled pork
- 1/4 plate of a whole-grain hamburger bun
- Optional fat*: slivered almonds
Plate #8 (Vegan)
- 1/2 plate of sautéed zucchini in olive oil
- 1/4 plate of grilled or sauteed tofu
- 1/4 plate of cooked wild rice
Plate #9
- 1/2 plate of tomatoes with cucumbers
- 1/4 plate of canned light tuna mixed with avocado-oil mayonnaise or smashed avocados
- 1/4 plate of whole-grain bread
Plate #10
- 3/4 plate of a veggie omelet made with eggs, bell peppers, mushrooms, or other veggies
- 1/4 plate of oatmeal
- Optional fat*: olives or avocado slices
Plate #11
- 1/2 plate of steamed broccoli
- 1/4 plate of stir-fried chicken, very lean beef, or shrimp
- 1/4 plate of brown rice
Plate #12
- 1/2 plate of roasted Brussels sprouts
- 1/4 plate of very lean turkey burger or veggie burger
- 1/4 plate of whole-grain hamburger bun or lettuce wrap
- Optional fat*: sliced avocados
Plate #13
- 1/2 plate of leafy greens, tomatoes, and cucumbers
- 1/4 plate of grilled shrimp or salmon
- 1/4 plate of cooked quinoa
- Optional fat*: oil-based salad dressing
Plate #14
- 1/2 plate of bell peppers, shredded lettuce, and diced tomatoes
- 1/4 plate of taco-seasoned very lean ground turkey
- 1/4 plate of whole-grain tortilla
- Optional fat*: sliced avocados or shredded cheese
Plate #15
- 1/2 plate of sauteed asparagus, bell peppers, or mushrooms
- 1/4 plate of cooked eggs
- 1/4 plate of whole-grain toast or a whole-grain English muffin
- Optional fat*: smashed avocados
Plate #16
- 1/2 plate of leafy greens
- 1/4 plate of seasoned bison
- 1/4 plate of peas, dried beans, or corn
- Optional fat*: oil-based salad dressing
Plate #17
- 1/2 plate of steamed cauliflower with broccoli
- 1/4 plate of grilled chicken
- 1/4 plate of whole-grain pasta
- Optional fat*: pesto sauce made with olive oil
Plate #18
- 1/2 plate of fresh carrots, celery, or other sliced vegetables
- 1/4 plate of canned or rotisserie chicken
- 1/4 plate of whole-grain bread or a bagel
- Optional fat*: sliced avocados or avocado-oil mayonnaise
Plate #19
- 1/2 plate of leafy greens
- 1/4 plate of hard-boiled eggs
- 1/4 plate of whole-grain couscous
- Optional fat*: oil-based salad dressing
Plate #20
- 1/2 plate of cooked okra
- 1/4 plate of baked cod
- 1/4 plate of potatoes roasted in olive oil
*Optional: replace some or all of your starch with nutritious fats to reduce carbs.
How Often Should I Use Perfect Plates?
When trying to maintain exceptional health and wellness, or improve your current eating habits, use the perfect plate method whenever you can.
Even when dining out, order your meals to work with perfect plate guidelines when possible.
A simple meal/snack plan to try when developing nutritious menus for yourself and your family include:
Breakfast
- 1/2 plate of non-starchy veggies
- 1/4 plate of protein foods
- 1/4 plate of fiber-rich starches and/or healthy fats
Snack
- Dairy food, fruit, and optional fat
Lunch
- 1/2 plate of non-starchy veggies
- 1/4 plate of protein foods
- 1/4 plate of fiber-rich starches and/or healthy fats
Snack
- Dairy food, fruit, and optional fat
Dinner
- 1/2 plate of non-starchy veggies
- 1/4 plate of protein foods
- 1/4 plate of fiber-rich starches and/or healthy fats
Snack (optional)
- Dairy food, fruit, and optional fat
You don't have to stick with this exact meal plan, but you can use it as a guide or make changes as needed to fit your needs, lifestyle, and food preferences.
Consider making a protein shake made with protein powder, milk or plant milk, ice, optional fruit, and optional nut butter as a snack or meal replacement!
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10 More Tips for Perfect Plate Planning
Additional tips that can help you plan the perfect plate and stay healthy include:
Use Variety When Planning Menus
Change the contents of perfect plates often to avoid boredom and nutrient deficiencies.
Swap out veggies, carbs, and protein foods on a regular basis to maintain variety in your menus.
Choose a variety of colors each week when shopping for fruits and vegetables to maximize vitamins, minerals, and disease-fighting antioxidants in your meal plan!
Choose Foods Your Family Loves
Every family is different, so what works for one isn't necessarily best for another.
Take your family's food preferences into consideration when planning perfect plates, so you can all fully enjoy the benefits of exceptional nutrition!
Use Smaller Plates for Weight Loss
If weight loss is your goal, simply choose smaller plates at mealtime!
Doing so ensures your body gets the nutrients needed to keep energy levels high, without overindulging in calories and feeling too full.
Simply eat when you feel hungry (every few hours or so), as you can eat smaller meals frequently throughout the day during weight loss.
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Keep the Fridge Stocked with Nutritious Foods
Keep a fresh supply of nutritious foods in your fridge at all times to ensure all of your meals have the potential to become perfect plates.
If you don't have time to grocery shop, consider trying healthy meal delivery services or have pre-selected groceries delivered right to your doorstep!
Flavor Foods with Oil and Seasonings
Make sure perfect plates taste delicious by cooking foods in olive oil (or other plant-based oils).
Use herbs and other seasonings instead of animal fats or condiments sweetened with added sugar.
If you need to limit your sodium intake because of high blood pressure or other heart disease risk factors, use your salt shaker as little as possible.
Grill, Bake, Roast, or Sauté Foods
Grilling, baking, roasting, and sautéing foods with olive oil are some of the healthiest ways to prepare perfect plates!
The Fit Father Project offers a variety of nutritious recipes to choose from when you sign up for the program!
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Create Perfect Plates When Dining Out
If you're dining out at a restaurant, you can still order foods in a way that creates a perfect plate!
Order extra protein foods and veggies or ask for a side salad (with oil-based dressing on the side).
Order grilled or baked chicken, fish, seafood, or very lean beef, as well as cooked broccoli, cauliflower, asparagus, green beans, or other non-starchy veggies with each meal.
Have Cheat Days Now and Then
Even the most competitive athletes allow themselves a cheat day from time to time.
Don't stress if you veer off track with perfect plate planning every now and then.
It's simply a guide for you to use for most of your meals.
Do what you can to eat healthy, but don't get discouraged after a cheat day.
Simply get back on track the next day!
Choose Drinks Wisely
While drinks aren't part of perfect plates, they are just as important!
Drink water, milk, 100% juice, vegetable juice, coffee, tea, or even homemade protein shakes in place of soda, other sugar-sweetened drinks, and alcoholic drinks whenever possible.
Make Meal Planning Fun for Your Family
Recruit friends and family to join you when planning and preparing menus using perfect plates.
Doing so can make the experience fun and you can set a good example for your kids!
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Getting Started with the Perfect Plate!
Using the perfect plate has never been easier!
When joining the Fit Father Project, you have access to the full FFP recipe book with over 50 different perfect plate options and exact recipes to follow step by step.
Doing so helps you achieve health and fitness goals long-term!
Other benefits associated with the Fit Father Project include custom meal plans, health coaching support from medical experts, muscle-building and fat-burning workouts, recipes, weekly newsletters, social support from other fit dads, and much more!
In addition to using the perfect plate method to plan your menus, try a FFP free meal plan and workout to get started with a healthier lifestyle today!
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