From your mid-30s onward, metabolism and recovery change, but the fix isn’t fad diets. It’s better plate design, enough protein, and portions you can eyeball without an app. Here’s a practical guide you can use at work, at home, and after class at Primal Mvmnt.

1) How much protein do you actually need?

A clear, realistic target for most active adults 35–70 is:

• Baseline: ~1.0–1.2 g per kg bodyweight per day
• If you’re lifting to gain/keep muscle or chasing fat-loss: 1.2–1.6 g/kg

Quick cheat sheet (1.2 g/kg example):

• 60 kg → ~72 g/day (≈ 3 meals of 24 g)
• 70 kg → ~84 g/day (≈ 3 × 28 g)
• 80 kg → ~96 g/day (≈ 3 × 32 g)
• 90 kg → ~108 g/day (≈ 3 × 36 g)

Aim for 25–35 g protein at each meal, and you’ll land on target without micromanaging.

2) Build your plate in 3 steps (works anywhere)

1. Anchor with protein (¼ plate): chicken, fish, eggs, Greek yoghurt, cottage cheese; or tofu, tempeh, beans, lentils.
2. Add colour (½ plate): mixed veg/salad for fibre, vitamins and fullness.
3. Choose smart carbs & fats (¼ plate): potatoes, rice, oats, beans; olive oil, avocado, nuts/seeds.

Training day tweak: push carbs up a notch (a larger scoop of rice/potatoes or an extra slice of sourdough).
Rest day tweak: let veg take more space and keep carbs modest.

3) Portions you can measure with your hand

• Protein: Women 1 palm / Men 2 palms per meal (adjust to appetite/goals).
• Carbs: 1 cupped hand (light day) → 2 cupped hands (hard training).
• Fats: 1–2 thumbs of olive oil, nut butter, nuts, etc.
• Veg: 2+ fists of colour, as a default.

Hands scale with body size, simple and surprisingly accurate over time.

4) What does 25–35 g of protein look like?

• 120–140 g cooked chicken breast ≈ 30–35 g
• 1 small tin tuna (120 g drained) ≈ 28–30 g
• 3 whole eggs + Greek yoghurt (150 g) ≈ ~30 g total
• 200 g cottage cheese or skyr ≈ 22–28 g
• 200–250 g firm tofu ≈ 20–30 g
• 1 scoop whey (per label) ≈ 20–25 g
• On site: our protein bars (20 g) are an easy top-up post-class, check the label and add yogurt, milk or nuts to hit your per-meal target.

5) Breakfast, lunch, dinner—done for you

High-protein breakfast ideas

• Greek yoghurt bowl + berries + granola sprinkle
• Eggs on sourdough + spinach + tomatoes
• Protein smoothie (milk/yoghurt, fruit, scoop of whey/plant)

Lunch

• Chicken/thigh or tofu grain bowl: ¼ plate protein, ½ plate veg, ¼ plate rice/quinoa
• Tuna & bean salad with olive-oil dressing, fruit on the side

Dinner

• Salmon, new potatoes, big tray of roasted veg
• Stir-fried tofu/tempeh with mixed veg + noodles or rice

Add a thumb of fats if the plate is very lean; add an extra carb scoop on heavy training days.

6) Timing & simple habits that help

• 3–4 protein “hits”/day beats one massive meal.
• Hydrate early (especially in hot weather); electrolytes help if you’re a heavy sweater. We stock chilled low-sugar energy drinks if you like a pre-session pick-me-up.
• Plan the next 1–2 meals, not the whole week, keep it easy and repeat winners.

7) Troubleshooting the common blockers

• “I’m hungry at night.” You’re likely light on daytime protein/fibre, fix breakfast and lunch first.
• “Weekends blow up my plan.” Set a two-plate minimum: one high-protein brunch + one protein-centred dinner.
• “I don’t want to track.” Use hands + the 3-step plate. Take phone photos for a week to spot patterns, no numbers needed.

How we can help (and make it effortless)

• Nutrition Coaching: we’ll set your personal protein target, build a 2-week menu, and remove guesswork.
• Small-Group or 1-to-1 PT: training that uses your protein, so it becomes muscle, not just numbers on a label.
• Fuel station: grab a 20 g protein bar post-session and a chilled drink when it’s warm, easy wins for consistency.

Ready for a clear, customised plan? Book a free Nutrition Kickstart consult, walk out with targets, a 10-minute plate-prep routine, and 3 go-to meals you’ll actually enjoy.

Or sign up to our 4 Week Nutrition kick start in September HERE

Stay primal, stay moving,
Primal Team

HERE TO HELP

Want to find out more about how we can help? You can book a Free Intro where you will meet a friendly coach at Primal Mvmnt Fitness & Nutrition gym based in Newton Abbot, build a custom plan with a personal trainer aligned to your goals and budget to change your life for the better! Book on the button below.

BOOK FREE INTRO HERE

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