Power Plate & Protein Nutrition Guide

🍑 Peach Power: Power Plate & Protein Nutrition Guide

Your results aren’t built in the gym alone. How you fuel your body matters too.

The Peach Power Power Plate & Protein Nutrition Guide was created to make eating for your fitness goals feel simpler. Whether your goal is to lose body fat, maintain your shape, or gain healthy weight and build muscle, this guide gives you nutritious food ideas you can use to build meals that fit your goals.

Inside, you’ll learn how to create a balanced Power Plate using protein, carbohydrates, healthy fats, fruits and vegetables, along with guidance on incorporating protein into your daily nutrition.

Inside the guide:

🍗 Protein-rich food options

🥑 Healthy fats

🍚 Carbohydrate sources

🥦 Fruits & vegetables

🥤 Protein guidance

🍽️ Simple meal-building ideas

💧 Hydration & nutrition tips

💪🏽 Foods that can support both fat-loss and muscle-building goals

🔥 Weight Loss vs. Weight Gain

❓What’s the Difference?

The foods don’t necessarily have to change, but the AMOUNT does.

For weight loss, you’ll generally need to consume fewer calories than your body uses (a calorie deficit).

For weight gain/muscle growth, you’ll generally need to consume more calories than your body uses (a calorie surplus).

Because everyone’s calorie needs are different, I wouldn’t put one fixed calorie number like “eat 1,500 calories to lose weight” or “eat 2,500 to gain.” Age, body size, activity level and other factors affect calorie needs.

🍑 What About Protein?

For active adults focused on resistance training and building or maintaining muscle, a useful general target is approximately 1.4–2.0 grams of protein per kilogram of body weight per day (about 0.6–0.9 grams per pound).

Weight-loss goal: A calorie deficit + adequate protein can help support muscle retention while losing weight.

Muscle/weight-gain goal: A calorie surplus + adequate protein + progressive resistance training can support muscle growth.

✨ Same nutritious foods. Different portions. Different calorie targets. Your goal determines how you build your plate.

Fuel your body. Support your gains. Become HER. 🍑💕

This guide provides general educational nutrition information and is not individualized medical or dietary advice.