Your weight
70kg
Training status
Daily protein range
84to98
grams per day
Roughly 1 palm-sized serve per meal is a practical starting guide. Your gram target is the authority. Adjust portion size up on heavier training days.
You're building. Protein supports the training signal, but the vegetable base is what protects your cardiovascular timeline.
Distribute across the day
Breakfast
Dial A
34–39 g
1¾ palms
Protein-forward. Sets your glucose and cortisol curve for the whole day.
Lunch
Anchor
29–34 g
1½ palms
Palm-sized anchor. Fibre base first, protein layers on top.
Dinner
Dial B
22–27 g
1¼ palm
Lighter protein. Pair with cooled starch to support sleep architecture.
Where this comes from
Protein in its right place. Fibre base always first.
Cooked legumes
½ cup, lentils ~9g, chickpeas ~7g, cannellini ~8g
Stir through any vegetable base or soup
Edamame
½ cup shelled, ~9g protein
Scatter over salad, grain bowl, or miso soup
Firm tofu
1 palm ~100g, ~10g protein
Pan-fry and add to any meal
Tempeh
80g slice, ~15g protein
Slice into stir-fry or grain bowl
Oily fish
1 palm ~100g, ~22g protein
Swap for tofu 2 to 3× per week
Seeds
1 tbsp, hemp ~3g, pumpkin ~3g, chia ~2g
Sprinkle on breakfast, salad, or soup
Nuts
Small handful ~30g, almonds ~6g, walnuts ~4g
Add to breakfast or as a between-meal anchor
The Capacity Plate framing
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Protein sits in the 20% layer, never the starting point. Build the vegetable base first, every meal. Legumes bridge fibre and protein in one. At 70 kg and building a training base, your daily range is 84–98 g. Achievable across three meals without tracking.