The Perfect Plate: How To Portion Your Meals!

Learn how to portion your meals with the Perfect Plate strategy!
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Did you know that you can lose weight just by eating healthy? This can be achieved by regulating your meal portion size using our concept, the “Perfect Plate”. The concept of the Perfect Plate is one of the core nutrition strategies used in both our Fit Father and Fit Mother programs. This basic nutrition strategy helps in making nutrition simple by ensuring that we are eating roughly the correct number of calories, practicing a sustainable diet, and eating enough variety.
In this video, I’ll teach you how to portion your meals using the Perfect Plate strategy. This strategy will provide you with basic guidelines on meal portion control, giving you a good idea of how much food to eat for every meal.
Perfect Plate = 25% Carb/Fat, 25% Protein, 50% Vegetable
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Quick Timestamps:
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(0:00​) Intro
(1:00) Building a Perfect Plate
(2:15) Perfect Plate #1
(3:04) Perfect Plate #2
(3:38) Perfect Plate #3
(4:20) Perfect Plate #4
(5:10) Customizing your Perfect Plate
(5:58) The idea behind the Perfect Plate
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Articles, Vids, & Links Referenced in This Video
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✔️ Nutrition in 3 Minutes: • Nutrition in 3 Minutes...
✔️ Nutrition on The Weekend → 5 Weekend Diet Tips: • Nutrition on The Weeke...
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#FitMotherProject #MoreFitMothers​ #IamaFitMother #HealthyEating #NutritionPlan
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

[@SlayCarnage]

Honestly you the first one on KZbin who showing exactly how much we should eat only ppl talk but never showed ! I like ur videos 🙏 Thank you so much 🙏

[@FitMotherProject]

You're very welcome 🙏

[@fishmut]

I like this , I have tried other diets only to gain weight as they say you can eat as much as you want and after falling for that I know it’s just not true , this I really think will get me in great shape again , thanks for the video.

[@kristenpiwetz9590]

Fantastic presentation of your perfect plate options, Dr. A! This has been an integral part of my healthy foundation once starting FMP and is very sustainable. I also LOVE that it has prevented calorie counting by simply following this general idea. WOW! Thank you for putting it out there for everyone! Sharing this video!

[@FitMotherProject]

You're very welcome Kristen! TY 🙏

[@marianb2530]

Lovely! It is the snacking in between that gets me. So I prepped carrots, celery and my typical apple.

[@FitMotherProject]

Awesome my friend! 🙌

[@becausehelives4226]

Great video. Thanks for the different meal suggestions. I love everything your meals consist off so I’m going to be following your choices. Thanks. God bless you for your info.

[@FitMotherProject]

You're very welcome 🙏

[@christyhonore2116]

I love this concept... can be super helpful so people don’t get overwhelmed!

[@FitMotherProject]

Absolutely 🙌 TY

[@shahida_khan]

What an amzingly simple concept. thankyou so much for the content, you make me feel hopeful...

[@FitMotherProject]

You're very welcome 🙏

[@teenasingh146]

Great video n the concept of perfect plate is amazing it really helps fixing the portion of carbs veggies n protein in one meal

[@FitMotherProject]

Absolutely🙌

[@chicoviastreeter7969]

Omg I love this video cuz I was confused bout the portions 🙏

[@FitMotherProject]

TY for this comment! It legit makes me very happy that you found this so helpful.

[@susankhayr3918]

Thank YOU darling for this BEAUTIFUL combinations👍😘

[@FitMotherProject]

You're very welcome 🙏

[@yvetteparris9047]

Great presentation love your videos very informative

[@FitMotherProject]

Awesome my friend! Ty 😊

[@maha-tg7df]

thanks, they should teach this stuff in schools, very valuable 👌🏻💪🏻

[@FitMotherProject]

Hey Maha, thanks for watching and we couldn't agree more! 👊

[@1984mazzie]

Really amazing and inspirational stuff thank u for sharing!! Do u have any ideas for snack ideas or breakfast ideas????

[@FitMotherProject]

Get your FREE MEAL PLAN + WORKOUT sent straight to your email: bit.ly/fmjs-yt

[@cindylee764]

Thank you 😊!!!

[@FitMotherProject]

You're very welcome 🙏

[@davidolson558]

I'm gonna start this plan! It seems easier than running 5 days a week and 3 to 5 miles each time..

[@FitMotherProject]

Awesome my friend! Ty 😊

[@anthonettfillies4759]

If I could like 1000 times,,I would,, Thanks Doc 😊❤️

[@FitMotherProject]

Thank you very much 🙏

[@tamarasindjicjelesijevic7094]

Thank you ❤️

[@FitMotherProject]

You're very welcome 🙏

[@jackiehorsley9263]

sounds great I have really struggled with my body wait I am really wanting to get serious about what I eat

[@FitMotherProject]

Please check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results!

[@vernalachance6809]

What about breakfast ideas Love the video

[@FitMotherProject]

Hi Verna, please watch this video: pulse.ly/28yjqybq4o

[@chiomaiwu4173]

Dr good day thanks for your videos is excellent.but I have tried and tried no result for the past two years I have been battling with my weight loss I really really need help.thanks for your understanding.

[@FitMotherProject]

Check out our program. It may be the solution you’re looking for: fitmotherproject.com/fm30x-letter-video My team and I can help you start seeing results! 👍

[@yvetteparris9047]

Great bro

[@FitMotherProject]

Thank you very much 🙏

[@julienottage3544]

Hi could I have weight measures for the protein, fiber and vegetables do I know how much to cook. Thank you.

[@FitMotherProject]

Thanks for writing in! Though that is the purpose of the video: to not have to measure! The Perfect Plate concept is a quick and easy method to eyeball your food and portions. However, a good rule of thumb for protein is to match the size of your open palm (roughly 4-5oz for most women) and you can pretty much pile up as many veggies as you want with more being better! -The FMP Team

[@malathiramesh7859]

Lovely video! Please let us know about the size of the plate? Which one do you recommend?

[@FitMotherProject]

Find a weight that allows you to finish the workout routine. Then as you get stronger, you can start to go up in weight 👍

[@anonposter5246]

Thanks for the informative video! How would you apply this to a breakfast meal, at the moment I am just eating oats with milk and although it has protein, it seems too carb-heavy for this method?

[@FitMotherProject]

Hey AP, thanks for writing in and great question! You could keep your oatmeal (but perhaps a smaller amount) but also create a plate of eggs and sautéed spinach or bell peppers, for example. Otherwise, we are big proponents of breakfast shakes as a morning anchor for the rest of your day: pulse.ly/pfxu1oz4ga -The FMP Team

[@anonposter5246]

@@FitMotherProject Thanks a lot for the information! In that case I can see that shakes of some kind would probably be the best way to do this, to keep it as simple as possible in the morning. Will give it a go!

[@FitMotherProject]

You’re very welcome 🙏🏼

[@KILLINGTHEMBEATZ1]

thankyou that was my biggest problem

[@FitMotherProject]

You're very welcome 🙏

[@teesmith4799]

Hiya, it's me again with a question....I'm trying out perfect plates but breakfast is giving me some trouble. Is yogurt and cheese under the protein section of the plate? In another video you suggested having dairy incorporated into a snack but I'd like to have it as part of my meal if possible. Thanks:) YOU ROCK!

[@FitMotherProject]

Hey Tee, thanks for writing in and great question! While you will find some trace carbs with dairy, they do fall more under the protein portion. However, depending on the type of yogurt, you may be getting a good amount of fat/calories from the yogurt + cheese so just keep that in mind when making your plates. Thanks for watching! -The FMP Team

[@Sunny74-]

Can I just buy the cookbook? Ty so much!

[@FitMotherProject]

Hi Sunny, por program includes all the recipes.

[@teesmith4799]

Thank you for this video. It is sooo helpful. Question for you: Are white potatoes in the carb part of the plate or veggie part of the plate? We are old farts who eat meat, potatoes and veggies. Is this an example of a perfect plate?

[@FitMotherProject]

Hey Tee, thanks for writing in and great question! White potatoes would fall under the carb portion. And sweet potatoes may be an even better option. With veggies, just about any goes but the best ones are the dark, leafy, and/or cruciferous ones: broccoli, asparagus, Brussels sprouts, spinach, mixed greens, etc. Thanks for watching! -The FMP Team

[@teesmith4799]

@@FitMotherProject Thank you so much!!

[@PatriciaHarris-rz5og]

Do u have more recipes? How do I make a perfect plate for desserts?

[@FitMotherProject]

Hey Patricia, thanks for writing in! You can find additional recipes from our blog site here: pulse.ly/02iw8wqka7 The Perfect Plate is a method more for proteins/carbs/veggies but if looking for a healthy dessert idea, check out this video: pulse.ly/w6jjpms3fu -The FMP Team

[@hyunjinfelix3673]

I had a question. What about breakfasts? Should we eat same amount of food ?

[@FitMotherProject]

Hey HF, thanks for writing in and great question! If looking to lose weight or change your body composition, you can still follow this same concept but consider using 1/4 of your plate for a healthy fat (i.e. avocado) instead of carbs to help maximize our fat-burning power during peak fat-burning hours. Best of luck! -The FMP Team

[@stickykeys7413]

Great video! I'm currently trying to gain a bit of weight, are the perfect plates still ideal for this? Should I try increase the carbs, or everything altogether? I see these comments are responded to frequently so I would appreciate it :)

[@FitMotherProject]

Hey Sticky, thanks for writing in and great question! The PP method is amazing for anyone with any goal. But you nailed it that if you aren't trying to count calories, increasing your portion sizes within a Perfect Plate can work. The easiest way is to do so with fat though, as it's the most calorically dense macro. So either consider adding a side of fat (avocado, nuts, etc.) to your meal or drizzle some extra on top (extra virgin olive oil on veggies, etc.) Best of luck! -The FMP Team

[@Mark-ho6tn]

He’s wrong add more carbs and fat for weight gain. More protein is not necessary.

[@kayshuna]

This is just like that guy Robert Ferguson diet. I think it's called Food Lovers for Life.

[@CodeNameBlood]

This is going to sound like a stupid question, but how big is the plate with this kind of proportioning? How do I know I'm not adding too much food to the plate?

[@FitMotherProject]

Hey CNB, thanks for writing in and definitely not a stupid question! However, you really can't go wrong if you are filling half your plate with veggies but if looking for more specific sizes, having your protein/carbs be around the size of your palm is a good general measurement to use. Best of luck! -The FMP Team

[@notorioustia]

How would you set up the plate if you’re intermittent fasting?

[@FitMotherProject]

You can set this plate for any of your daily meals 👍

[@BestLoser-rb3qu]

Does this work for 15 years and above?

[@FitMotherProject]

Great question! This concept can apply to anyone at any age/level. However, it's always worth double-checking with your parents/doctor to ensure you are getting the proper nutrition you need. Best of luck! -The FMP Team

[@elleh3495]

what about fruit?

[@FitMotherProject]

Hey Elle, thanks for writing in and great question! Fruit can play a role with your perfect plate as it's a good carb or 1/4 your plate, option. We recommend choosing fruits that are higher in fiber and/or doesn't spike your blood sugar as much such as organic berries, organic apples, kiwi, or grapefruit. However, if enjoying other types, consider eating them earlier in the meal since they tend to have faster digestion speeds. You can find a couple great fruit videos here: www.youtube.com/@FitMotherProject/search?query=fruit -The FMP Team

[@brendasullivan4095]

Vegan perfect plate?

[@FitMotherProject]

The same concept, with your preferred vegan protein 👍

[@user-px3cd3lf8k]

Yes where is it in vegan???0