The 25-Gram Protein Plate Guide
Take the guesswork out of your plate with a simple visual approach to building meals around protein.
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What’s inside the guide?
- The four-step plate formula: choose your protein, add plants, choose support, check the 25-gram anchor
- What 25 grams looks like in everyday portions, from a palm-sized chicken breast to a cup of cottage cheese
- Breakfast, lunch, snack and dinner ideas, plant-forward options included
- My own 110-gram day, meal by meal
- A protein grocery list and my favorite weekly prep shortcut
A look inside
One sample from page four, two foods that build a 25-gram breakfast and a snack that holds you:
“Two eggs (12g) plus one cup of Greek yogurt (20g) is breakfast, done. A half-cup of cottage cheese (12g) plus a small shake (15g) is a snack that holds you.”
Why does it matter?
How you spread protein through the day matters, not only the total. In a small 2014 study of healthy adults, eating about 30 grams at each of three meals led to roughly 25% more muscle protein building over 24 hours than the same protein saved mostly for dinner. That's the thinking behind anchoring every meal, not only the last one.
Who is it for?
Women over 50 who are tired of eating less and trying harder, and want meals that hold them. If you've been told to eat less and it hasn't helped, this is the opposite approach: enough protein, every meal.
From Kim Fisher, strength trainer since 1982 and bestselling author of Morning Mantras That Will Change Your Life.
“This took the guesswork out of putting my meals together. I do better with something simple and consistent, even if it’s a little repetitive. This gave me that.”
Frequently asked questions
Is the Protein Plate Guide really free?
Yes, it's free. There's nothing to buy and no card to enter... only your email address.
What happens after I sign up?
Your guide opens right here on the page, ready to read, save or print. Your address joins my email list, and you can unsubscribe any time. You'll also see an invitation to a free call with me, if you'd like one.
Who is the Protein Plate Guide for?
Women in perimenopause, menopause and beyond who want meals built around protein, plants and real food. If you have kidney disease or a medically restricted diet, check with your healthcare provider first, as the guide notes.
How much protein do I need in a day?
A good daily total for most women is about 0.7 to 0.8 grams per pound of body weight. The guide keeps it simple: 25 to 30 grams at each of three meals, and my own day comes to about 110 grams.