The FormFirst Plate
Half vegetables. Quarter protein. Quarter complex carbs. Thumb of healthy fat. No weighing, no apps — just a visual pattern that naturally moderates intake while keeping meals satisfying.
Protein After 35
Aim for 1.2–1.6 g/kg daily across meals to preserve muscle — the biggest metabolic lever for women in this age group.
| Food | Serve | Protein |
|---|---|---|
| Greek yoghurt | 170 g | 15 g |
| Chicken breast | 120 g | 37 g |
| Eggs (2) | 100 g | 12.6 g |
| Tinned tuna | 95 g | 20 g |
| Lentils | 150 g | 13.5 g |
Quick Meals
Breakfast
- Yoghurt + berries + seeds (250 kcal)
- Eggs + avocado toast (380 kcal)
Lunch
- Tuna + bean salad (400 kcal)
- Chicken + veg wrap (430 kcal)
Dinner
- Baked fish + sweet potato + greens (470 kcal)
- Lentil curry + rice (440 kcal)
Flexibility built in. Not every meal will match the plate. That is fine. Aim for the pattern most of the time and leave room for life.
Disclaimer: Approximate values. Not personalised advice. Consult an APD for individual guidance.