The VFZ Plate
Half vegetables. Quarter protein. Quarter complex carbs. Thumb of healthy fat. No counting, no logging — just a visual habit that works.
Protein Priorities After 35
Aim for 1.2–1.6 g protein per kg body weight daily across meals. This supports muscle preservation — the single biggest metabolic lever for women over 35.
| 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 |
| Red lentils | 150 g | 13.5 g |
Quick Meals
Breakfast
- Yoghurt + berries + seeds (250 kcal, 15 g protein)
- Eggs + avocado toast (380 kcal, 18 g protein)
Lunch
- Tuna + bean salad (400 kcal, 30 g protein)
- Chicken + veg wrap (430 kcal, 28 g protein)
Dinner
- Baked fish + sweet potato + greens (470 kcal, 34 g protein)
- Lentil curry + rice (440 kcal, 18 g protein)
Flexibility is built in. Some meals will not follow the plate perfectly. That is fine. Aim for this pattern most of the time and leave room for real life.
Disclaimer: Approximate values. Not personalised advice. Consult an APD for individual guidance.