The Perfect Plate Nutrition Program

Learn the three key principles: right calorie amount, sustainable framework, and variety.

“When it comes to nutrition the key things that we need to think about is one that we're eating roughly the right number of calories two that we have a framework that's actually sustainable so we know what to eat without a lot of guesswork but three there's also enough variety so it's enjoyable to stick to the plan”

Visualize how the plate is divided: 1/2 veggies, 1/4 protein, 1/4 healthy carbs/fats. As Dr. Balduzzi shows, it's 'half of your plate...veggie...quarter of your plate...protein...final quarter...healthy carb or a healthy fat'.

“Half of your plate is filled with some kind of veggie you love a quarter of your plate is going to be filled with some kind of protein you love and then the final quarter of your plate is filled with some kind of healthy carb or a healthy fat”

Plan perfect plates for dinner and lunch for the week ahead.

“What are you going to be making for dinner this week how can you start to introduce this concept and maybe make a perfect plate dinner today or tomorrow what kind of veggies can you throw on the plate what kind of proteins does your family love”

Create 'if-then' plans to ensure you stick to your Perfect Plate goals. E.g., If I eat out, then I will choose a meal that fits the Perfect Plate model.

Batch cook components to simplify meal assembly during the week. '...cook these things in bulk...then you can use leftovers for lunch the next day'.

“Can you cook these things in bulk because the cool thing about perfect plates is you try to make perfect plates for dinner so your family starts making perfect plates then guess what you can use leftovers for lunch the next day”

Track your weight and body composition as you implement Perfect Plates. Don't miss out on potential weight loss by not sticking to your Perfect Plates! Aim to avoid missing a Perfect Plate and losing those hard-earned results.

Analyze the asparagus, chicken, and sweet potato plate.

“Half of the plate is filled with some asparagus we just baked it with a little salt pepper and a little bit of avocado oil on top we have a quarter of the plate which is filled with a chicken breast with some seasoning that we also baked and we also baked some of these sweet potatoes”

Analyze the ground beef, bell pepper, and quinoa plate.

“Half of the plate is filled with what we have we have some yellow bell peppers not exactly green but it's still a fibrous veggie that's absolutely phenomenal a quarter of the plate is going to be some quinoa and the final quarter is some grass-fed ground beef that we cooked on stovetop”

Analyze the salad and turkey sandwich plate. Dr. Balduzzi says: 'Half of the plate is filled with some kind of salad greens...and then we made a perfect plate in the form of a sandwich'.

“Half of the plate is filled with some kind of salad greens you can put some extra virgin olive oil or whatever kind of healthy dressing that you like on top of that and then we made a perfect plate in the form of a sandwich right this has got turkey inside it's got about let's just say about four ounces of turkey”

Analyze the salmon, broccoli & carrots, and white rice plate.

“Half of the plate we have some steamed broccoli and carrots a quarter of the plate we have a little bit of white rice a quarter of the plate we have a piece of wild alaskan salmon”