The Power Plate Diet: Discover the Ultimate Anti-Inflammatory Meals to Fat-Proof Your Body and Restore Your Health

by Erin Oprea

A simple, targeted diet plan that balances your plate to reduce inflammation and help you get healthy, from celebrity trainer Erin Oprea.

“Erin has turned the idea of health into something that doesn’t feel boring or depriving, but rather something that helps me be a better human and artist.”—Kelsea Ballerini, singer-songwriter

After publishing her popular diet and exercise book The 4 x 4 Diet , Erin Oprea discovered the link between food and inflammation and the huge impact it has on our bodies. Chronic inflammation can lead to inflamed fat cells that are unable to release fat and produce unhealthy levels of hormones, causing weight gain. Foods like sugar, vegetable oil, refined flour, grain-fed meats, seed oils, and dairy products are often the true culprits of inflammation. The good news is that by prioritizing clean foods like lean proteins, omega-3 fats, healthy carbs, and antioxidant-rich veggies in your diet, you can reverse the damage and shed the weight. In The Power Plate Diet , you'll be able to cool inflammation by removing reactive foods and combining the healthiest proteins, carbs, and fats for the most powerful plate possible.

Using a few simple guidelines, you have the freedom to make your plates as creative as you'd like with nutrient-dense foods that keep your body free of inflammation. The Power Plate Diet includes a four-week meal plan, tips and tricks like carb substitutes and diet boosters (such as beet juice!), and the exercises and lifestyle principles that work for Erin and her clients. With a balanced, effective approach to diet and exercise, you'll eat clean and fat-proof your body for a healthier, trimmer you.

Genres: Diets

320 pages, Hardcover

Published January 12, 2021

Reviews

[Kimberly · Rating 3 out of 5]

In The Power Plate Diet celebrity trainer and certified nutrition coach Erin Opera informs us of her personal approach on how to eat to lose weight and burn fat. Overall, I found her approach to be nutritionally sound and not all that different from common sense advise on how to eat better. Things such as cut back on sugar, alcohol, processed foods, and sodium and stay hydrated and fill your plate with two-thirds vegetables. Her plan does not involve calorie counting or cutting out carbs. Instead, she suggests avoiding starchy carbs after lunch, identifying your food sensitivities (with blood tests the only way to identify them for certain), and supplementing with small amounts of beet juice and collagen peptides. The book is about 300 pages in length with one-third recipes and meal planning, one-third exercise breakdowns and sequences, and one-third explanation of why and how her plan works. Recipes appear to be nutritious and filling but they all are similar to things I have seen before such as salads, salmon, and avocado toast. Many of the recipes across all categories include oats which would prevent anyone on a grain-free diet from making them. Exercises such as squats, lunges, and planks seem familiar as well. All-in-all, it seems like a healthful plan that will give you results simply because so many of these tips have previously been proven to work.
Disclosure: I received a free copy from Penguin Random House in exchange for an honest review.

[Nicole Kuhl · Rating 5 out of 5]

I don't consider myself a rookie to the world of nutrition and health, yet I love what this book has to offer me. I feel confident it can help others adopt healthier lifestyle habits.
I started following Erin Oprea on Instagram about 2 years ago so I've already read her first book and I'm familiar with her lifestyle. The Power Plate Diet book explains four clean habits to live by, as well as the connection between inflammation and health all while giving enough science background without being overwhelming to the reader. I've never been a person who jumps into "diets", instead I'm a believer of lifestyle changes. This is what makes Oprea's plan so great; this is a forever lifestyle, not a diet. There is plenty of advice and direction given on how to implement suitable changes for individual situations, and that flexibility is key to experiencing success.
I can "hear" Oprea's voice throughout the book - she has a genuine love for health and is extremely inspirational. My favorite sentence in the book, "Don't try to be perfect; try to be better. That's the Power Plates way."
I can't complete this review without mentioning her Pretty Muscles app! I'm a huge fan - I highly encourage you to check it out!

[Katie Bowen · Rating 5 out of 5]

This book is a must read. Erin does an excellent job describing not only what you should eat and when but she also helps you to understand why you should eat the foods when you should. The Power Plate doesn’t eliminate food groups and she takes the guess work out of portion sizes. Not calorie counting and no elimination of food groups. I enjoyed reading her book and I have already incorporated this power plate diet into my day to day.

[Andrew · Rating 5 out of 5]

In The Power Plate Diet, Erin Oprea has written her second book on fitness and has developed a new power plate diet. It consists of a four-week meal plan to encourage nutrition and promote weight loss. Erin is a personal trainer and she is based in Nashville, Tennessee. She served in the Marines for 9 years and she served in two tours in Iraq in 2003 and 2005. She opened up about how she became a personal trainer. Some of her celebrity clients she has worked with and trained are: Carrie Underwood, Maren Morris, Ryan Hurd, Kelsea Ballerini, Kacey Musgraves, Jana Kramer, Brian Kelley and Tyler Hubbard of Florida Georgia Line, Lauren Alaina, Lee Ann Womack, Martina McBride, Carley Pearce, Jennifer Nettles of Sugarland, and Alan Jackson and Denise Jackson. In the book, she shared how she trained her clients and taught them how to work out and be active and to eat a balanced diet. She also shared how at 52 years old her father died from a heart attack. She didn’t understand how he died because he was very active but she realized that he ate a bad diet. After his death, she studied nutrition and how food can help us to have energy, heal our bodies, and have longevity. She explained how important it is to choose the correct foods to eat and how it can help us to lose up to three to five pounds a week and if we also include exercise it can help us lose even more.


In the book, she looked at inflammation in our bodies and how bad inflammation can lead to obesity. She revealed how sugar, junk food, and foods we are allergic to or intolerant of can impact our fat cells and cause us to store extra fat and led us to being overweight. One of the biggest factors, we can look at is how much fat we have around our stomachs and this can be an indication that we are struggling with bad inflammation. In the book, she shared her own food sensitivities, such as onions and yeast for her and how she discovered her own sensitives. She revealed that 20% of us have some sort of food sensitivity and it can lead us to weight gain, cravings, and bloating.


I would recommend this life changing book to anyone who needs to lose weight for better health and they are ready for a richer life. I have always enjoyed listening to Erin’s teaching when I read her first book. I first learned about her from Carrie Underwood discussing how she got her toned legs from training with Erin. I mean just look at how fit Carrie’s legs are. I will admit I love the way Erin has helped some of these celebrities to tone up and to shape their bodies. Some of other favorites is how fit Jennifer Nettles, FGL, and Kelsea Ballerini have gotten. I also am a member of her Pretty Muscles app and have done quite a few workouts on the app and I will say the workouts and the fun card games are a fun way to workout. I also love how passionate Erin is on doing Tabata’s style workout and the book also include many different workouts and she will explain all of her workouts. I loved how the book also contained 4 weeks of clean eating and power foods. One of her biggest tips was not eating carbs after 3 or 4 pm which is something I plan on trying. I also need to follow the water rule to help fat proof and help use it as a natural appetite suppressant. I have also been taking her collagen recommendations but I can’t try her beet juice because I have had kidney stones and that can aggravate them. I will say I highlighted a lot in this book and I will be rereading this book in my journey to health and wellness and practicing the tips and principles. I enjoyed the recipes she included and the 4 weeks meal plan and I’m curious to try and make some of these.



"I received this book free from Erin Opera and her book launch team, for my honest review.”

[Erin Phillips · Rating 5 out of 5]

As someone who's tried just about EVERYTHING when it came to dieting and exercise, this book is a GOD SEND! I started following Erin Oprea on Instagram where I began to try the workouts she would post. After learning about her Pretty Muscles app at the beginning of the 2020 quarantine, I decided to give it a go for a month. Well, here we are at the beginning of 2021 and I'm still using the app and am now convinced, after two years on a low-carb lifestyle, the Power Plate is the way to go! This book not only explains what a Power Plate is but also dives in to why it's important and what it's doing to your body to make it so important. The way it's written, if you've followed Erin Oprea, is exactly how she talks. Friendly, straight forward, and nonchalant. While straight forward and nonchalant don't seem like they would go together, read the book and you'll know what I mean.
This book doesn't just give you an explanation of eating right and a giant list of recipes & approved foods, it also gives you exercises you can do at home, with pictures! It's basically her app in book form, without the epic 2000's hip hop playlist.
I would highly recommend this book for anyone looking for a long term healthy solution to their lifestyle.

[Kathy Walker · Rating 5 out of 5]

When I had heard that Erin Oprea had written a second book, The Power Plate Diet, I was like " Take My Money "! Her first book, The 4X4 Diet, by far had been the best nutrition and exercise book I have read and have been a big fan of Erin ever since.

I don't have time for fad diets or anything complicated. I work full time, I have a family, and I do triathlons and marathons for a hobby. I also hate when people write books and have to use crazy vocabulary to try to prove a point. The Power Plate Diet, is not a "diet". Erin is the best at educating about food. She teaches on what to eat + why, what not to eat + why, and when to eat! This book really gets you thinking about what the heck we are putting into our bodies!! This is a very easy to read book with all the information really broken down so it's simple to understand. It shows us it's simple to be healthy. Also the meals, meal plans, and exercises are on point.

I follow Erin on Instagram where she posts daily, and leads by example. She shows us how to live healthy while having a balanced lifestyle.... with some indulging. Because, donuts rule!!

[M. Raymond · Rating 4 out of 5]

I received an advanced review copy of this book from NetGalley, and here are my thoughts.

There have been many books published on the benefits of an anti-inflammatory food diet and lifestyle.

If you are looking for a book that combines scientific information, case studies of actual clients, easy to digest charts of information, lists of food to help you shop, and simple to prepare recipes, this book would be a good one. There are no photographs of the recipes, but the cooking techniques are straightforward and you should have no problem making anything.

The author writes with enthusiasm and knowledge. Grains are included in the recommended diet, and the author gives reasoning behind it. As many people are avoiding grains these days, this different viewpoint might be of interest.

Because I've read quite a few "anti-inflammatory" themed books and numerous fitness books, this one didn't jump out at me as a must-have for me personally. But for someone is new to the subject, I think they will appreciate the excellent organization of information and the genuine desire of the author to help them get on the track to more "healthful" living.

[Diane Hernandez · Rating 4 out of 5]

The Power Plate Diet has four rules:
1. No super-starchy carbs after 4 p.m.
2. Cut back on added sugar
3. Cut back on sodium
4. Cut back on alcohol

In addition, what goes on your plate varies based on meal. For breakfast, it’s a third each of proteins, carbs, and fruits/non-starchy vegetables. For lunch, your meal consists of a third each of proteins, carbs/starchy vegetables, and non-starchy vegetables. Dinner is made up of a third proteins and two-thirds low or non-starchy vegetables. There are also two snacks per day.

The Power Plate Diet includes a four-week menu plan, a shopping list where you check what you need, a food prep plan, an exercise system, and lots of delicious recipes. Many of the recipes are vegetarian or vegan friendly. However, none of the recipes have nutritional information or photographs. If you are looking for a traditional diet and exercise plan, this book could work for you. 4 stars!

Thanks to Rodale Books and NetGalley for a copy in exchange for my honest review.

[Jennifer · Rating 5 out of 5]

I was so excited for Erin’s second book to come out! It was awesome! I love how she keeps everything so easy to read and understand. The way the book is structured and the flow of it is simple to follow. By doing so it keeps the reader interested and informed, helping them to realize a healthy lifestyle is obtainable. She keeps her system practical and doable. I like that she includes all aspects of what it takes to live a healthy lifestyle especially addressing the affects of inflammation and the causes. She is real, straight up and funny all at the same time. Erin’s knowledge of the industry is so inspiring and motivating. When you apply her approach presented in her books,, a healthy lifestyle is so attainable. I love that her approach isn’t some fad diet. Her approach is backed by years of research, knowledge, experience and application. I would recommend The Power Plate Diet book to anyone looking to reach their health goals and maintain them.

[Kristen Beals · Rating 5 out of 5]

I have loved Erin for over 2 years now, after I first heard about her on Instagram. Her positivity and joy for life are contagious! I loved her first book, and her second book did not disappoint. It was full of practical information, and I learned so much that I am now incorporating into my life so that I can be a healthier person. Erin does a great job explaining the "why" behind what she does and recommends.

I've been using her Pretty Muscles app for almost a year now, but I still struggled with my nutrition. Erin was able to inspire me and show me how to do better in this area through her new book (and her first book The 4x4 Diet). Her recipes are delicious, and her tips helped me so much. Honestly, her book made me nervous about the potential damage that I've already done to my body by not eating well. I suppose that is good though, because now I am very motivated to do better. Erin has provided all the research and tools to make these important changes! I LOVE YOU ERIN!

[Sarah Wade · Rating 5 out of 5]

Erin Oprea is my hero. I have a slight girl crush on her. I feel she can do no wrong- and this book adds one more addition to that list. This is more than a ‘diet’ book, it’s a handbook for a lifestyle change of healthy eating. It’s basic, but to the point. She goes into details but keeps it understandable for anyone without a medical degree. She takes away all doubt and cheers you on like she’s your best friend. She lives what she preaches. I have followed her on Instagram for years- almost daily she shares “what she is eating,” and it all falls in line with the Power Plate Diet. She is real and honest and loves donuts. If you are looking to change your eating habits, get more energy and just feel better- this is the book for you. You don’t even have to deprive of your favorite foods in the process! (If you want workouts- try her app as well. It’s amazing!)

[Erin A · Rating 5 out of 5]

I've been interested in anti-inflammatory diets for a while, so when this book crossed my radar, I jumped on it. Before reading this, I had no idea who Erin Oprea was. I didn't know that she's a celebrity trainer, Instragram famous, or a former soldier. From the moment I opened this book, though, I knew she was compassionate and fun, and I was excited to get started. This isn't your average diet book. Erin teaches us how to be healthy without counting calories and encourages to shift our mindset. This book is nothing but GOOD.

I genuinely love this book. You won't regret reading it.

A free copy of this book was provided to me by Harmony Books and Rodale Books in exchange for my unbiased review.

[Nichol · Rating 5 out of 5]

This is a one stop shop to getting your diet and lifestyle in order! Erin breaks down your diet aka Power Plate in easy to read and understand chapters. She lays everything out for you...what to eat and when. She also provides a TON of awesome recipes and a four week meal plan...I can't wait to try the black bean brownies! On top of all that, she also includes invaluable information regarding exercise...she provides pictures and descriptions of her go to power moves. She has a way of making exercise fun by incorporating her power moves into games! A must read if you are looking to make a positive change in your life or if you just want to become a healthier version of you.

[Lisa Agler · Rating 5 out of 5]

This book was awesome! It really went into detail about how foods affect our bodies and energy levels and why we should limit certain food groups. It was very easy to read and understand and I loved that it included tons of recipes and an actual meal plan to follow so I don't have to think about what to cook or eat. This book teaches us why diets don't work and why they can be harmful. I love Erin's philosophy regarding food and life and balancing them so you won't ever feel deprived! Encorporating power plates into everyday life is easy and I feel so much better physically. Love love this book and highly recommend it to everyone!

[Andrea Seamans · Rating 5 out of 5]

Erin’s book is a reflection of who she is. She is real and passionate about wanting to help us all be our best selves. She is supportive and excited to see you succeed. She makes the book easy to understand and shares attainable goals and recipes. If you have worked out with her on her Pretty Muscles App or followed her on Instagram you know she is as real as it gets. Her passion and enthusiasm for teaching the world how to be healthy and strong is contagious and The Power Plate Diet teaches you why and how Erin looks and feels strong and healthy and gives you the Power to do it too. Thank you Erin. You are life changing!

[Coral · Rating 5 out of 5]

This book is great! It’s informative with out being over the top focused on scientific words. It is backed by research and proven with the success of her clients but it’s written in an easy to understand way. Erin goes over what inflammation is, what foods cause it and what foods to eat instead. It’s also packed with recipes and a month long meal plan that follows her guidelines. She even wrote about what exercises help fight inflammation! I’ll definitely be trying some of the recipes in this book and implanting some of the ideas on how to eat better to fight inflammation given in this book! Highly recommend this book if your interested in learning more about an anti inflammation diet.

[Kate · Rating 5 out of 5]

This is a great and informative book that is based on up to date science. I found the plan to be intuitive and easy to remember after reading. The recipes do not have pictures or nutritional info, but they do sound delicious and simple to prepare. Oprea is a very likable author and I enjoyed the bit the reader learns about her through the book as well as how this book builds on her previous one, 4x4. This has updated information as she has learned more techniques that work well with her clients since the publication of 4x4. I really enjoyed this one and am excited to try out some of the recipes!

[Patti · Rating 5 out of 5]

I thoroughly enjoyed reading The Power Plate Diet. I thought I was pretty knowledgeable about food, but Erin gave such great advice abut how to combat inflammation. The book was easy to read. It felt like Erin was in my living room having coffee and a conversation. I look forward to putting the new found information to work in my life and feeling better by reducing inflammation that I was not aware existed. I learned so much about what is happening in the cells of my body. I highly recommend the book to anyone who wants to step up their game with healthy eating.

[Shelley Carpenter · Rating 5 out of 5]

Erin makes understanding how the human body processes food and exercise so EASY! She clearly has an abundance of knowledge but breaks it down in such a way that it is applicable and understandable. The principles in this book will fit into any lifestyle or family. This book provides the reader with the solid building blocks of nutrition and exercise that one needs for life long health!! Bravo Erin! This book is awesome!

[Nina Pannoni · Rating 5 out of 5]

Erin does a great job in this book to educate on nutrition science in simple terms! She provides great background information on inflammation and how it affects the body, and does so in a way that anyone can understand. She then goes into detail on how to create habits to decrease inflammation in your daily life. She provides 4 simple “rules” and numerous recipes! She also outlines an easy to follow plan and guidance on creative and effective workouts! Erin keeps it simple and interesting. A must read for anyone!

[Caley Yeary · Rating 5 out of 5]

Erin’s Power Plate plan makes so much sense for living a healthy lifestyle. Her explanations, reasonings and examples help you see that it is easy to live a happy, healthy life style. The book made me want to dig more into paying attention to my body and foods that I may be sensitive to. I already love Erin’s workouts and recipes; can’t wait to try and implement the Power Plate diet to meal times.

[Stacey Harris Cornette · Rating 5 out of 5]

This is Erin Opera’s second book that builds on the wellness concepts she outlines in her first book. I love both books, especially how user friendly they are. Erin gives clear steps to a healthier lifestyle that are realistic and have a major impact. I love that I can easily do each of her recommendations without feeling overwhelmed. If you are looking for a motivating book that will help make real change towards a healthier life- this book is an excellent place to start!!

[Donna Rosenhouse · Rating 5 out of 5]

Loving it! This book is filled with lots of valuable information not typically found in books on clean eating. Erin provides you with the science behind how your body processes carbs, proteins, and fats. She explains in an easy-to-understand manner anti-inflammatory v. inflammatory foods - and lots more. Thanks for sharing your knowledge!

[Stephanie F · Rating 5 out of 5]

A must read! So easy to read and follow along. Her thoroughness in each section so you can understand the connections for inflammation and really giving you tools to fix and help you live your best self!! Pre-order this book! You won’t regret it!

[Tara · Rating 5 out of 5]

AMAZING!!!! If you are new to weight loss and exercise or a seasoned pro, this book is perfect for you! Easy to read, great recipes. Her program is so motivational and encouraging even the most undiciplined person will be motivated after reading. Best book purchase you can make if you are ready to get healthy and move!

[Elizabeth Niwamanya · Rating 5 out of 5]

It is fascinating to understand how foods affect our bodies and Erin does a great job breaking it down! Erin provides tips as well as many deliciously clean recipes. Definitely a book you want to read. Erin makes a complicated subject easier to understand and gives you the tools to make changes in your life!

[Brittney · Rating 4 out of 5]

It is fascinating to understand how foods affect our bodies and Erin does a great job breaking it down! There are great recipes and tips on how to live a cleaner life.

[Jennifer · Rating 5 out of 5]

This is a very informative and encouraging book on being overall healthy! I’m a trainer and will give this book to my clients.

[Elizabeth Ruth · Rating 4 out of 5]

Wonderful book! Well explained, easy to follow, with meal plans and a great many recipes. Also adds the importance of exercise in conjunction with power dieting.

[Christie Arias · Rating 4 out of 5]

LOTS of info!