The Plate Perfect Formula

1. Effortless Healthy Eating for
Busy Professionals
PLATE PERFECT
FORMULA
W I L C O X W E L L N E S S & F I T N E S S
THE

2. It’s time to make healthy meals simple,
easy, and tasty!
We created Plate Perfect: effortless healthy
eating for busy professionals to help you
eliminate the guesswork when it comes to
your meals.
This easy-to-follow formula will help you start
ENJOYING your meals more knowing you’ve created
the perfect plate while making the planning process
super easy.
And even better… it will help you get on the fast track to
the amazing results you are working so hard for!
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W I L C O X W E L L N E S S & F I T N E S S

3. Get active, no matter what shape you are in
right now
Nourish yourself to thrive, without dieting and
deprivation
Build a healthy lifestyle that you will love and
be able to sustain for your lifetime
Feel great - increase your confidence levels
Have sustained energy so you are always up
for an adventure
Be a contributing member of a positive and
inspiring community
We are so excited for you to experience
the WILCOX difference:
W I L C O X W E L L N E S S & F I T N E S S
W E H E L P
busy professionals commit to
their health and fitness so
they can live their very best
life.
Click Here To Schedule a No-Obligation Call to
Learn More about how we can help you

4. VEGGIES 50%
CARBS 25% PROTEIN 25%
To follow the Perfect Plate Formula, all you need is a
standard lunch or dinner plate.
Simply fill up the plate according to this formula.
50% Veggies + 25% Starchy Carbs +
25% Protein + 1 Thumb of Healthy Fats
How to Build Your Perfect Plate
The Plate Perfect Formula:
= 100% Healthy Eating
How it works:
Fill half of your plate
with veggies (and
maybe a little fruit)
Fill one-quarter of your
plate with starchy carbs
Fill one-quarter of your
plate with protein
Add one thumb of
healthy fats
BONUS: this simple formula can help
you create both fast & easy everyday
meals as well as gourmet dishes.
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5. 4
Name here
Brief description of their results.
Name here
Brief description of their results.
KELLY SCHEETZ
This is the first time I've approached
fitness concentrating on strength and
overall wellness - not just trying to fit into
old clothes or obsess with the scale. I had
concerns that my physicality, age, aches,
and pains, etc - would really limit me in
strength training. I was pleasantly
surprised that it turned out to be exactly
the opposite. There is such a positive vibe
to Wilcox Wellness! I feel that they truly
care and want you to succeed in your
health journey. Not only do I leave feeling
stronger, it's doing wonders for my
confidence. HIGHLY RECOMMEND!!!
JILL JACOBS
WE LOVE OUR AMAZING
Clients!
I enjoy going to this gym very much. I feel great
and am getting stronger. The trainers guide
and push you to your limit while watching your
form and respecting your body. I would not be
able to push like that on my own! It's light and
bright, very clean and positive! All of the
equipment is in good working order. So happy
that I found this gym. Thank you Allison for
bringing it to Brunswick.
W I L C O X W E L L N E S S & F I T N E S S

6. BREAKFAST
Egg scramble with veggies (broccoli,
spinach, peppers) + small oatmeal with a
little almond butter
Smoothie with almond milk, spinach, ¼
avocado, ½ frozen banana, berries,
cinnamon, and protein powder
Turkey sausage with a veggie hash (carrots,
sweet potatoes, onions, and peppers)
cooked in olive oil
LUNCH
Veggie salad with greens, grilled chicken,
and black beans, drizzled with an olive oil-
based vinaigrette
Open-faced turkey sandwich with sliced
tomatoes and avocado on Ezekiel bread,
and a side of fresh-cut veggies
Burrito bowl with lean beef, cauliflower rice,
pinto beans, and salsa.
DINNER
Sheet pan salmon + sweet potato + broccoli,
all roasted with olive oil
Grilled lean beef burger + rice + green beans
Pan-seared scallops + buckwheat noodles +
a veggie stir fry cooked in olive oil
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Sample Plate Perfect Meal Ideas
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7. FRUITS
Apple
Apricots
Berries (any kind)
Cantaloupe
Grapefruit
Honeydew
Peaches
Pear
Nectarine
Banana
Cherries
Grapes
Mango
Plums
Oranges
Kiwi
Pineapple
Tangerine
Now that you’ve got the formula down, here are some foods
you can mix-and-match to build new Perfect Plate
combinations.
NON-STARCHY
VEGGIES
Artichokes
Asparagus
Beets
Brussels
sprouts
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Celery
Cucumber
Eggplant
Turnips
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Plate Perfect Quick Reference Food List
Greens
Jicama
Leeks
Mushrooms
Okra
Onions
Peppers
Radishes
Sprouts
Squash
(summer)
Swiss chard
Tomato
Zucchini
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8. PROTEIN
Turkey
Chicken
Fish
Eggs
Pork
Lean Beef
Seafood
Bison
Tofu
Legumes, like lentils,
beans, etc. (for plant-
based meals)
Tempeh
Seitan
STARCHY CARBOHYDRATES
Winter squash
Parsnip
Pumpkin
Legumes (Lentils, black
beans, etc.)
Whole grain rice
Quinoa
Spaghetti Squash
Sweet Potatoes
HEALTHY FATS
Extra Virgin Olive
Oil
Coconut Oil
Avocado (¼
avocado)
Bacon, 1 slice
(limited quantities)
Nuts & nut butters
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Plate Perfect Quick Reference Food List
More foods (carbs, protein, and fats) for your mix-and-match
combinations.
W I L C O X W E L L N E S S & F I T N E S S