When it comes to losing weight, most people get stuck at the same point, what should I eat for lunch? Many start skipping meals, cutting out carbs or following extreme diets, hoping to drop weight faster. But celebrity fitness trainer Siddhartha Singh, who trains stars including Tamannaah Bhatia, says weight loss has nothing to do with starving. Instead, it begins with a well-balanced plate that keeps you full, fuels your body and supports fat loss.
Taking to his Instagram handle, he shared a simple breakdown of how a lunch plate should ideally look for anyone trying to get in shape. His method has gone viral because it is realistic, practical and doesn’t require exotic ingredients or excessive restrictions.
According to the trainer, the much-discussed lunch plate doesn’t need to be complicated, but it should be strategic. In the video, he explained that a plate can be divided into four equal quarters to make sure the body gets everything it needs to lose fat while maintaining energy.
Before diving into the details, Siddhartha also pointed out that you don’t need to eliminate your favourite foods to see progress. Starving or over-exercising, he said, only harms metabolism and leads to overeating later.
How to build a fat-loss lunch plate
Quarter 1 - Protein
The first section of the plate should be filled with a protein source. The fitness trainer demonstrated using paneer, but added that people can choose tofu, chicken, eggs or any preferred protein. He stressed that protein is crucial because it supports muscle health, increases satiety and boosts metabolism.
Quarter 2 - Salad / vegetables
The next quarter should be filled with salad to add fibre, vitamins and minerals. Fresh vegetables help with digestion and keep hunger away for longer.
Quarter 3 - Lentils or fibre-rich food
The third part is for something that offers fibre along with a mix of protein and carbohydrates. In the video, Siddhartha Singh used daal, explaining that it balances the plate and prevents sudden hunger pangs later in the day.
Quarter 4 - Carbohydrates
The last section belongs to carbohydrates such as roti, rice or any preferred grain. Siddhartha Singh stressed that carbs should not be eliminated from a diet, as they provide energy for workouts, daily activities and brain function.
To make the meal even more effective, he recommended an optional add-on, 20 grams of Greek yogurt. Tamannaah's trainer called it a high-protein addition that helps “supercharge” the meal and promote better results.
A sustainable approach, not a short-term diet
The trainer emphasised that the idea behind this plate is not restriction but balance. When meals have the right combination of protein, fibre, carbs and micronutrients, cravings reduce naturally and fat loss becomes easier to maintain. He also reminded viewers that a meal like this helps avoid the cycle of bingeing caused by extreme dieting.
Expecting fast results overnight often pushes people toward unhealthy weight-loss shortcuts. But as Singh highlighted, eating enough, not eating less, is what keeps the body strong while shedding fat.
For anyone confused about lunch choices during their fitness journey, this plate formula offers a simple, sustainable and accessible solution.
Taking to his Instagram handle, he shared a simple breakdown of how a lunch plate should ideally look for anyone trying to get in shape. His method has gone viral because it is realistic, practical and doesn’t require exotic ingredients or excessive restrictions.
According to the trainer, the much-discussed lunch plate doesn’t need to be complicated, but it should be strategic. In the video, he explained that a plate can be divided into four equal quarters to make sure the body gets everything it needs to lose fat while maintaining energy.
Before diving into the details, Siddhartha also pointed out that you don’t need to eliminate your favourite foods to see progress. Starving or over-exercising, he said, only harms metabolism and leads to overeating later.
How to build a fat-loss lunch plate
Quarter 1 - ProteinThe first section of the plate should be filled with a protein source. The fitness trainer demonstrated using paneer, but added that people can choose tofu, chicken, eggs or any preferred protein. He stressed that protein is crucial because it supports muscle health, increases satiety and boosts metabolism.
Quarter 2 - Salad / vegetables
The next quarter should be filled with salad to add fibre, vitamins and minerals. Fresh vegetables help with digestion and keep hunger away for longer.
Quarter 3 - Lentils or fibre-rich food
The third part is for something that offers fibre along with a mix of protein and carbohydrates. In the video, Siddhartha Singh used daal, explaining that it balances the plate and prevents sudden hunger pangs later in the day.
Quarter 4 - Carbohydrates
The last section belongs to carbohydrates such as roti, rice or any preferred grain. Siddhartha Singh stressed that carbs should not be eliminated from a diet, as they provide energy for workouts, daily activities and brain function.
To make the meal even more effective, he recommended an optional add-on, 20 grams of Greek yogurt. Tamannaah's trainer called it a high-protein addition that helps “supercharge” the meal and promote better results.
A sustainable approach, not a short-term diet
The trainer emphasised that the idea behind this plate is not restriction but balance. When meals have the right combination of protein, fibre, carbs and micronutrients, cravings reduce naturally and fat loss becomes easier to maintain. He also reminded viewers that a meal like this helps avoid the cycle of bingeing caused by extreme dieting.
Expecting fast results overnight often pushes people toward unhealthy weight-loss shortcuts. But as Singh highlighted, eating enough, not eating less, is what keeps the body strong while shedding fat.
For anyone confused about lunch choices during their fitness journey, this plate formula offers a simple, sustainable and accessible solution.
