Fat Loss Plate Model

Keeping your nutrition in check can be hard when your home is now your office. You have no one to answer to, and there’s only so much space between you and the fridge, so the temptation to graze all day might be real! The good news is that we are here with all your solutions to eat well right now—and even lose fat in the process. 

The first part of the equation is acknowledging that the process needs a bit of preparation and that consistency is key. Sourcing the ingredients you need to create well-balanced meals is essential. Balanced meals are the key to keeping you satisfied, and not just from a taste and fullness point of view—you’ll also experience more stable blood sugar and energy levels. A well-rounded diet often creates an energy deficit as well, which we know is essential for fat loss. 

During times of heightened stress and change, it is more important that we make an effort to support our body and keep things as consistent as possible. By taking the time to think about what you’re putting on your plate at each meal, you can keep your health on track during lockdown and make it even easier to bounce back into normality when life returns to business as usual. 


With our easy formula, plating up a healthy meal has never been easier. When planning and putting together a meal, make sure your plate or bowl contains one of each of the following: 

  • A source of protein (meat, fish, legumes, beans, eggs, soy products)
  • A source of whole grain carbohydrates (brown rice, quinoa, sweet potato)
  • Color from fruit and vegetables (baby spinach, cucumber, tomato, apple, strawberries, carrot)
  • A source of healthy fats (avocado, extra virgin olive oil, nuts, seeds)

Protein, carbohydrates and healthy fats are the three main macronutrients, as they contribute energy to our diets. Fat is the most energy-dense macronutrient—double that of protein and carbohydrate—which is why it is important for each meal to have a small amount of healthy fat. Too much fat, even if it’s a healthy source, can contribute to excess energy intake.

Now that you have nailed the first step, the second step is getting the ratios right. For each meal, protein and fat should stay fairly consistent day to day. However, whole grain carbohydrates should be adjusted to your training—you should have slightly more on a high-output day versus a low-output or recovery day.

Female fat loss plate model

  • 1/4 protein
  • 1/4 whole grain carbohydrates
  • 1/2 plate of color (non-starchy salad vegetables)

Male fat loss plate model

  • 1/4- 1/3 protein
  • 1/4- 1/3 carbohydrate
  • 1/2- 1/3 plate of color (non-starchy salad vegetables)

Both males and females should have a small amount of good quality fat, such as extra virgin olive oil, nuts, seeds, and avocado. Somewhere between a teaspoon to a tablespoon is a good amount to consume at each meal.

To help you get started with your plate, here are some F45 recipes for inspiration:

4-Ingredient Brekkie Goodness 


Anti-Inflammatory Rainbow Rice Slaw with your choice of protein


Asparagus, Sweet Potato and Chicken Frittata, optional with a side salad for some extra color


Black Bean Nacho Bowl


California-Style Chicken with Quinoa Salad


Thai Chicken Meatballs



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